# How many pounds of fat are burned by running at 4.5 mph for 1 hour

### Inputs

Please, change any value below then click/tap 'compute calories!'

lbs or Kilograms

minutes

Choose an activity or exercise in the box below:

### Results

grams
(fat and/or muscle)

Someone weighting 70 Kg or 154.3 lb running at 4.5 mph burns 518.0 calories in 60 minutes. This value is roughtly equivalent to 0.15 pound or 2.37 ounces or 67.1 grams of mass (fat and/or muscle).

• running at 4.5 mph 3 times a week for 60 minutes will burn 1.78 pounds or 0.81 Kg a month.
• running at 4.5 mph 5 times a week for 60 minutes will burn 2.96 pounds or 1.34 Kg a month.
• running at 4.5 mph every day for 60 minutes will burn 4.14 pounds or 1.88 Kg a month.

## How to calculate calories (burned)

The number of calories you burn while exercising is dependent on:

• the exercise you do
• the time spent doing the activity

By multiplying the body weight in kg by the MET (*) value and duration of activity, you can estimate the energy expenditure in Kcal specific to a persons body weight. In this example, running at 4.5 mph at a 7.4 MET value, burns 7.4 Kcal/kg x body weight/h.

A 70 kg individual running at 4.5 mph for 60 minutes expends the following:

(7.4 METs x 70 kg body weight) x (60 min/60 min) = 518.0 Kcal.

7.4 is the value in METs for running at 4.5 mph.

(*) MET - Metabolic equivalent