Calories burned walking 4 miles
At 3 mph, 4 miles takes 1 h 20 min. A 160 lb adult uses about 370 calories, or 415 at 60 and over.
| Pace | Time | Steps |
|---|---|---|
| 2 mph, slow | 2 h | 11,680 |
| 2.5 mph, easy | 1 h 36 min | 10,170 |
| 3 mph, moderate | 1 h 20 min | 9,110 |
| 3.5 mph, brisk | 1 h 9 min | 8,270 |
| 4 mph, very brisk | 1 h | 7,750 |
Calories by weight
Total calories: what your body uses in that time, including what it uses at rest.
Adults
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 255 | 230 | 250 |
| 120 lb (54 kg) | 305 | 275 | 300 |
| 140 lb (64 kg) | 355 | 320 | 350 |
| 160 lb (73 kg) | 405 | 370 | 400 |
| 180 lb (82 kg) | 455 | 415 | 450 |
| 200 lb (91 kg) | 510 | 460 | 500 |
| 220 lb (100 kg) | 560 | 505 | 550 |
| 240 lb (109 kg) | 610 | 550 | 600 |
| 260 lb (118 kg) | 660 | 600 | 650 |
| 280 lb (127 kg) | 710 | 645 | 700 |
| 300 lb (136 kg) | 760 | 690 | 750 |
Adults 60 and over
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 280 | 260 | 270 |
| 120 lb (54 kg) | 335 | 310 | 320 |
| 140 lb (64 kg) | 390 | 365 | 375 |
| 160 lb (73 kg) | 445 | 415 | 430 |
| 180 lb (82 kg) | 505 | 465 | 485 |
| 200 lb (91 kg) | 560 | 520 | 535 |
| 220 lb (100 kg) | 615 | 570 | 590 |
| 240 lb (109 kg) | 670 | 625 | 645 |
| 260 lb (118 kg) | 725 | 675 | 695 |
| 280 lb (127 kg) | 780 | 725 | 750 |
| 300 lb (136 kg) | 840 | 780 | 805 |
These are estimates for groups of people, with steps counted on a treadmill. Your own numbers depend on your body, stride, ground and pace.
From the CADENCE-Adults studies and the 2024 Compendium of Physical Activities. How we work it out
More walking numbers
- Walking calculator
- Steps to miles
- Miles to steps
- How many steps in a mile?
- Walking speed
- Calories burned walking
- Steps to calories
- How we work out the walking numbers
Made by fitvee from published research. General information, not medical advice.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure. Stop signs