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A 3:45 marathon means holding about 8:35 per mile (5:20 per km), which equals roughly 7.0 mph over the full 26.2 miles.

A 4-hour marathon pace means running about 9 minutes 9 seconds per mile, or roughly 5 minutes 41 seconds per kilometer, for 26.2 miles.

Most adults jog around 8–12 km/h, while top marathon runners run near 21 km/h and top sprinters reach about 40–44 km/h.

Food usually reaches your stomach within about 10 seconds, then stays there for 2–4 hours while digestion continues.

The keto diet usually starts working within 2–4 days for ketosis and around 1–2 weeks for steady fat loss and appetite changes.

Most people who stick with the 5-2 diet see early weight loss in 2–6 weeks, with steadier changes building over 3–6 months.

Most adults walk around 3 mph; how fast people walk shifts with age, fitness, terrain, and whether the pace is casual, brisk, or race walking.

Most obese people lose weight safely at about 0.5–1% of body weight per week, with faster loss only under close medical supervision.

Calories can start turning into body fat within hours, while lasting fat gain reflects days to weeks of steady calorie surplus.

Most people can add a small but steady amount of muscle mass each month, with quicker gains early on and slower progress over the years.