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How Many Calories Does Walking 4 Miles Burn & Weight Loss?

Walking 4 miles is equivalent to burning approximately 250 calories to 500 calories, depending on body weight, speed, age, sex, Pace, and path terrain. That is an average of 325 calories. If one were to sustain the distance daily for at least five days a week, this would be approximately 1625 calories burned in a week. 

Usually, you shed 1 pound of body weight by burning 3500 calories. Therefore, you would need slightly over two weeks to shed 1 pound by just walking 4 miles a day for 5 days a week.

How Many calories are burned walking 4 miles based on your weight and the Pace?

People burn different calories walking 4 miles, primarily dependent on weight, terrain, and Pace. On average, most people burn 100 calories just walking 1 mile, which would translate to 400 calories burned in 4 miles.

The most basic way to figure out how many calories you burn while walking takes into account your weight and walking speed:

Calories Burned on flat surfaces while walking

  Weight lbs or kgNormal Pace 2.5 to 3.5 Mph (Calories Burned)Brisk Pace 3.5 to 4 Mph (Calories Burned)Faster Pace 4.5 Mph (Calories Burned)Weight loss of Normal Pace (Pound)
100 lbs (45 kg)213-240 cal.227 cal.254-270 cal.0.0687 lbs
120 lbs (54 kg)255-288273306-3220.0824 lbs
140 lbs (64 kg)298-336318356-3760.0962 lbs
160 lbs (72 kg)340-384364407-4300.1099 lbs
180 lbs (82 kg)383-432409458-4840.1237 lbs
200 lbs (90 kg)425-480454509-5380.1374 lbs
220 lbs (100 kg)468-528500560-5920.1511 lbs
250 lbs (113 kg)532-600568636-6720.1718 lbs
275 lbs (125 kg)585-660625700-7400.1889 lbs
300 lbs (136 kg)638-720682764-8070.2061 lbs

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On Uphill surfaces

The below chart calculations are based on walking on Uphill surfaces, like Hills and incline of the treadmill. Walking uphill for 4 miles increases your burn dramatically.

Weight lbs or kgThe moderate Pace of 3.5 Mph (Calories Burned)Fast Pace of 4.5 Mph (Calories Burned)Weight loss at a moderate pace (Pound)
100 lbs (45 kg)292 cal.331 cal.0.0836 lbs
120 lbs (54 kg)3503970.1003 lbs
140 lbs (64 kg)4084630.1170 lbs
160 lbs (72 kg)4675290.1337 lbs
180 lbs (82 kg)5255960.1504 lbs
200 lbs (90 kg)5846620.1672 lbs
220 lbs (100 kg)6427280.1839 lbs
250 lbs (113 kg)7308270.2091 lbs
275 lbs (125 kg)8039100.2299 lbs
300 lbs (136 kg)8769930.2508 lbs

However, a heavier person will burn more calories in the distance, while a lighter person will burn fewer calories, usually as low as 250 calories. On the other hand, if you walked at an average pace of 3 miles an hour, you would burn fewer calories compared to a brisk walk of, say, 5 miles per hour. Likewise, you are likely to burn more calories if you increase the inline or walk uphill compared to other terrains.

Does Walking 4 Miles a Day Help with Weight Loss?

Yes, walking 4 miles a day helps with weight loss. Yahoo echoed a recent study that shows that for one to start losing weight by walking, they need at least 8600 steps of walking daily. 4 miles, approximately 10,000 steps, which means that it is within the range that helps with weight loss.

Walking is the most basic form of exercise achievable for everyone who can walk. Even sick people in hospitals can take a walk as soon as possible to help with recovery. It is also among the few exercises you can actually incorporate as a fun activity, such as pushing a stroller and walking a dog.

However, walking 4 miles a day would take a person at least weeks to lose 1 pound walking at an average pace. 

However, if you want to lose more weight walking the distance, increase the Pace to a brisk walk of 5 miles per hour. On top of that, choose a hilly terrain, or increase your treadmill incline. Spice it up with a calorie cut in your diet for a meaningful calorie deficit. After all, didn’t Martin Lewis lose significant weight by simply creating a 10,000-step average mark?

So, while you may lose weight quite faster with high-intensity exercises such as running, cycling and rowing, don’t feel intimidated if your fitness level or health restricts you to walk. The key to weight loss is consistency, more than intensity.

Besides, walking 4 miles means committing up to 1 hour on the road or the treadmill. This will definitely get you sweaty and worked up, regardless of the Pace you choose. So, there is no way that your stubborn fats do not shed in time with this kind of exercise.

How Many Days Are Good to Walk 4 Miles in a Week?

Typically, the number of days you walk in a week will depend on your fitness and availability. You can also decide on a distance you want to walk over a week, equivalent to 4 miles for, say, 4 or 5 days a week.

For a beginner, 3 to 4 days a week, spread throughout the week, will be great. It will give you sufficient time to rest and recover during the rest days while giving your muscles and joints the foundation they need for more walks a week in the future.

Like Pace, once you successfully walk a few days a week, you can increase a day or two to your program.

The best part about walking is that while it may start as exercise, you actually grow to love it. You can consider it as your personal time for reflection and cool from the day’s stress. If you walk with a spouse, a child or a friend, it is a perfect time to catch up and bond. Subsequently, the walk becomes a routine you don’t want to miss, finally determining how many days you walk the 4 miles a week.

Is Walking 4 Miles Once a Day Enough to Stay Healthy and Fit?

Yes, it is. If you walk 4 miles a day, you will spend a minimum of 48 minutes on the exercise. You also involve all your body parts actively, which enhances blood flow. Your hands, legs, core and even back all tend to move as you walk.

The oxygen and energy requirements are pretty high in the long run, which helps burn calories. Therefore, your lungs, heart and blood vessels stay active for the oxygen and blood supply, while your lymphatic system is kickstarted when you are on the move.

With all these systems active, the blood flow to the brain increases, which improves your productivity and prevents stress. Also, you minimize your risk of heart failure and other heart-related problems, as well as cold and respiratory blockage problems.

Then there is your physical health, which does not remain the same. Your joints and muscles grow stronger over time, preventing the risk of mobility senility in older adults.

Nonetheless, adding a more intense strength training exercise in your program would add to your fitness since it improves muscle strength and resistance.

Tips for Getting the Best Results Out of Walking 4 Miles a Day

1. Consistency

Consistency is critical to getting the best results out of a 4-mile walk. Add spice to your walks, such as taking a partner along once in a while, walking the dog along the way, or having a personal reflection you want to concentrate on during a walk. 

If you commit to a 5-day walk, choose the days you want to walk to avoid procrastination that could lead to failure altogether.

2. Getting a Variety of Routes

If you can, get various routes to explore on different days to make the walk fun. Also, ensure that the routes include hilly terrains, which will increase the calories you burn at a time.

3. Eating Healthy

You will need to eat healthy foods to sustain 48- 60 minutes of walking. Ensure that your food has whole grains for energy, and increase your protein intake for after-exercise recovery. Junk food, especially just before the walk, will only increase fatigue and make your walk more stressful.

Also, eating right helps cut calories, which is good for weight loss goals.

4. Creating a Schedule that Best Suits You

Just because everyone walks in the morning doesn’t mean you have to for results. You can even walk during the day or any time that will not inconvenience your schedule. The more comfortable you feel with your walking schedule, the more likely you are to commit to it.

Wrapping Up

Walking 4 miles a day helps improve your health and fitness. You lose calories for every mile, which is helpful in losing weight in the long run. Besides, if all other exercises and diet changes are too much for you, starting with a 4-mile walk is the best way to get yourself somewhere.

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Written by

Jennifer Lewis