Calories burned walking 4 miles
Walking 4 miles at 3 mph, about 1 h 20 min
370calories
A 160 lb adult uses about 370 calories.
Adults 60 and over: about 415.
Want a routine?
The 28-day walking plan: 7 gentle minutes at home, then an easy walk.
See today's free session- Time
- 1 h 20 min
- Distance
- 4.0miles
- Steps
- 9,110at 3 mph
Calories for 4 miles, at each pace
A faster pace takes less time, so the number changes little.
- 120 lb
- 160 lb
- 200 lb
See the numbers
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 120 lb | 305 | 275 | 300 |
| 160 lb | 405 | 370 | 400 |
| 200 lb | 510 | 460 | 500 |
What 4 miles looks like
4 miles at 3 mph is about 1 h 20 min, about 9,110 steps.
At 4 mph it takes about 1 h, about 400 calories at 160 lb.
Aged 60 or over at 160 lb: about 415 calories at 3 mph.
The sum for 4 miles
4 miles x 2,277 steps a mile = about 9,110 steps.
4 miles ÷ 3 mph x 60 min = about 1 h 20 min.
3.8 METs x 72.6 kg x 1.333 h = about 370 calories, at 160 lb and 3 mph.
A gentle 28-day walking plan
Short sessions at home, with an easier version of every move.
See the walking planOpens soon
Prefer to sit? See the chair plan.
Time and steps for 4 miles
| 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
| Pace in miles an hour | |||
|---|---|---|---|
| Weight | 2 mphslow | 3 mphmoderate | 4 mphvery brisk |
| 100 lb45 kg | 255 | 230 | 250 |
| 120 lb54 kg | 305 | 275 | 300 |
| 140 lb64 kg | 355 | 320 | 350 |
| 160 lb73 kg | 405 | 370 | 400 |
| 180 lb82 kg | 455 | 415 | 450 |
| 200 lb91 kg | 510 | 460 | 500 |
| 220 lb100 kg | 560 | 505 | 550 |
| 240 lb109 kg | 610 | 550 | 600 |
| 260 lb118 kg | 660 | 600 | 650 |
| 280 lb127 kg | 710 | 645 | 700 |
| 300 lb136 kg | 760 | 690 | 750 |
Darker means more calories.
Adults 60 and over
| Pace in miles an hour | |||
|---|---|---|---|
| Weight | 2 mphslow | 3 mphmoderate | 4 mphvery brisk |
| 100 lb45 kg | 280 | 260 | 270 |
| 120 lb54 kg | 335 | 310 | 320 |
| 140 lb64 kg | 390 | 365 | 375 |
| 160 lb73 kg | 445 | 415 | 430 |
| 180 lb82 kg | 505 | 465 | 485 |
| 200 lb91 kg | 560 | 520 | 535 |
| 220 lb100 kg | 615 | 570 | 590 |
| 240 lb109 kg | 670 | 625 | 645 |
| 260 lb118 kg | 725 | 675 | 695 |
| 280 lb127 kg | 780 | 725 | 750 |
| 300 lb136 kg | 840 | 780 | 805 |
Darker means more calories.
Estimates for groups of people, counted on a treadmill.
Your own numbers depend on your body, stride, ground and pace.
Steps a minute: CADENCE-Adults, ages 41 to 60 and 61 to 85.
Calories: the 2024 Compendium of Physical Activities, adults and 60 and over.
Other walks
At 3 mph, for a 160 lb adult.
More walking numbers
- 4.4 milesSteps to miles
10,000 steps at 3 mph - 2,280 stepsMiles to steps
in one mile at 3 mph - 1,940 to 2,920How many steps in a mile
from 4 mph down to 2 mph - 20 minWalking speed
for a mile at 3 mph - 140 caloriesCalories burned walking
30 minutes at 3 mph, 160 lb - 405 caloriesSteps to calories
10,000 steps at 3 mph, 160 lb
Distance for a number of steps
- 4,000 steps
- 5,000 steps
- 6,000 steps
- 8,000 steps
- 10,000 steps
- 12,000 steps
- 13,000 steps
- 14,000 steps
- 15,000 steps
- 16,000 steps
- 17,000 steps
- 20,000 steps
Calories for a distance or a time
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.