How Much Weight Can You Lose by running at 21 km|h for 20 minutes

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(grams) 		  
Someone weighing 70 Kg or 154.3 lb running at 21 km|h burns 462.0 calories in 20 minutes. This value is roughly equivalent to 0.13 pound or 2.11 ounces or 59.9 grams of mass (fat and/or muscle).

  • Doing this activity 3 times a week for 20 minutes will burn 1.58 pounds or 0.72 Kg a month.
  • Doing this activity 5 times a week for 20 minutes will burn 2.64 pounds or 1.2 Kg a month.

A person will loose 2.11 ounces or 59.9 grams and will burn 462.0 calories running at 21 km|h for 20 minutes

How to calculate the burned calories or weight (mass) loss

The number of calories you burn depends on:

Multiply your body weight in kg by the MET (Metabolic equivalent) value by the time of activity, you'll get the approximate energy expent in Kcal according to the person's body weight. In this case, running at 21 km|h at a MET value, burns Kcal/kg x body weight/h.

A 70 kg individual running at 21 km|h for 20 minutes will burn the following:

(METs x 70 kg body weight) x (20 min/60 min) = 462.0 Kcal.

is the value in METs for running at 21 km|h.

To transform the value in calories into pounds just divide the value in calories by 3500. So,

462.0/3500 = 0.13 pound = 2.11 ounces = 59.9 grams of mass. We can't say that it is fat because it could be also muscle.

References:

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