Treadmill Calories Burned Calculator

Calculate calories burned during treadmill workouts based on your weight, speed, incline, and duration.

Your Weight

Enter your current body weight

Walking/Running Speed Select your walking or running speed

Incline Level Select the treadmill incline grade

Additional Load Additional weight being carried

Duration Type

Duration (minutes) How long you exercised (5 min to 3 hours)

Distance (km) Distance covered (0.5 to 42.2 km)

How Many Calories Does Treadmill Exercise Burn?

Treadmill exercise is one of the most versatile and effective forms of cardio, offering precise control over speed, incline, and intensity. According to research, treadmill workouts can burn between 200-900 calories per hour, depending on speed, incline, and individual factors. Let me break down the science behind treadmill training’s impressive calorie-burning potential.

How Different Treadmill Activities Affect Your Calorie Burn

Based on the Compendium of Physical Activities, here’s my breakdown of treadmill intensity levels:

Walking (2.5 mph): 3.0 METs – Casual pace, no incline
Brisk Walking (3.5 mph): 4.3 METs – Fast pace, slight incline
Power Walking (4.0 mph): 5.0 METs – Very fast pace or moderate incline
Jogging (5.0 mph): 8.3 METs – Light running pace
Running (6.0+ mph): 9.8-11.0 METs – Sustained running with varying inclines

TRAINER’S TIP: As research confirms, treadmill training with varied speeds and inclines creates an optimal environment for both calorie burn and cardiovascular fitness!

Benefits of Treadmill Training

According to scientific studies, treadmill exercise offers comprehensive health benefits:

Customizable Calorie Burn: Burns 200-900 calories per hour depending on intensity
Cardiovascular Health: Improves heart function and endurance
Weight Management: Research shows consistent fat loss results
Joint-Friendly: Cushioned surface reduces impact compared to outdoor running
Metabolic Benefits: Enhances insulin sensitivity and metabolic rate
Year-Round Access: Weather-independent indoor cardio option

RESEARCH INSIGHT: Studies demonstrate that interval training on a treadmill can significantly improve both aerobic capacity and fat burning efficiency.

Treadmill Calorie Burn Guide

Duration	Walking (3.0 MET)	Brisk Walking (4.3 MET)	Jogging (8.3 MET)	Running (9.8 MET)
15 minutes	45-53 calories	65-76 calories	124-145 calories	147-172 calories
30 minutes	90-105 calories	129-151 calories	249-290 calories	294-343 calories
60 minutes	180-210 calories	258-301 calories	498-581 calories	588-686 calories

← Slide to explore different intensities →

Calories Burned by Specific Treadmill Activities

Activity Type	MET Value	Calories/Hour (70kg person)	Key Benefits
Walking (2.5 mph)	3.0	180-210 cal/hr	Basic endurance, low impact
Brisk Walking (3.5 mph)	4.3	258-301 cal/hr	Cardiovascular health, moderate intensity
Power Walking (4.0 mph)	5.0	300-350 cal/hr	Enhanced calorie burn, strength endurance
Jogging (5.0 mph)	8.3	498-581 cal/hr	Advanced cardio, significant calorie burn
Running (6.0+ mph)	9.8	588-686 cal/hr	Maximum cardio benefit, peak calorie burn

← Slide for more activities →

*Calculations based on a 70kg person. Individual results vary based on weight, fitness level, and incline settings.

My Top Tips for Maximizing Your Treadmill Workout

After years of training clients, here are my proven strategies for optimal calorie burn:

🎯Mix up speeds with interval training
⚡Incorporate incline variations
💪Add arm movements for increased intensity
🔄Alternate between walking and running

Calculate Your Treadmill Calorie Burn

The Science Behind Treadmill Calories

Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)

Here’s what each component means:

MET Value: Energy cost of activity (3.0-11.0 depending on intensity)
Your Weight: Heavier individuals burn more calories during exercise
Duration: Total time spent on treadmill
3.5: Standard metabolic factor in exercise science

FAQs

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How long should I exercise on a treadmill?

For optimal fitness benefits, aim for 30-60 minutes of treadmill exercise 3-5 times per week. Beginners should start with 15-20 minutes and gradually increase duration. You can split your workout into multiple shorter sessions throughout the day if needed.

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Is treadmill exercise good for weight loss?

Yes, treadmill exercise is excellent for weight loss. It provides consistent calorie burn, can be customized to your fitness level, and allows for progressive intensity increases. The combination of steady-state cardio and interval training options makes it an effective tool for fat loss.

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How can I increase my calorie burn on a treadmill?

To maximize calorie burn, increase your speed gradually, add incline variations, incorporate interval training (alternating between high and low intensities), and include arm movements. You can also try pre-programmed workouts that combine various speeds and inclines.

References

Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
Shaughnessy M, Michael K, Resnick B. Impact of treadmill exercise on efficacy expectations, physical activity, and stroke recovery. J Neurosci Nurs. 2012 Feb;44(1):27-35. doi: 10.1097/JNN.0b013e31823ae4b5. PMID: 22210302; PMCID: PMC3249605.
Pirouzi S, Motealleh AR, Fallahzadeh F, Fallahzadeh MA. Effectiveness of treadmill training on balance control in elderly people: a randomized controlled clinical trial. Iran J Med Sci. 2014 Nov;39(6):565-70. PMID: 25429180; PMCID: PMC4242992.
Gelaw, A. Y., Janakiraman, B., Teshome, A., & Ravichandran, H. (2019). Effectiveness of treadmill assisted gait training in stroke survivors: A systematic review and meta-analysis. Global Epidemiology, 1, 100012. https://doi.org/10.1016/j.gloepi.2019.100012

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.