Treadmill Calculator
Enter your speed, incline and time to see the calories you burned, your pace and how far you went. It uses the American College of Sports Medicine treadmill equations.
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- Updated 16 October 2026
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Fill in your details and your answer appears here as you type.
Calories burned walking on a treadmill
Total calories for 30 minutes at 70 kg (154 lb). Incline makes the biggest difference when you walk.
| Speed | Flat | 5% incline | 10% incline | 15% incline |
|---|---|---|---|---|
| 4 km/h (2.5 mph) | 105 cal | 170 cal | 235 cal | 295 cal |
| 5 km/h (3.1 mph) | 125 cal | 205 cal | 280 cal | 360 cal |
| 6 km/h (3.7 mph) | 140 cal | 235 cal | 330 cal | 425 cal |
For another weight, scale by your weight: at 100 kg (220 lb), multiply by about 1.4.
Calories burned running on a treadmill
Total calories for 30 minutes at 70 kg (154 lb). The running equation tends to come out high, so real numbers may be a little lower.
| Speed | Flat | 2% incline | 5% incline |
|---|---|---|---|
| 8 km/h (5 mph) | 315 cal | 340 cal | 380 cal |
| 10 km/h (6.2 mph) | 385 cal | 420 cal | 465 cal |
| 12 km/h (7.5 mph) | 455 cal | 495 cal | 550 cal |
Treadmill speed to pace
Treadmills show speed; races and running apps use pace. This chart converts one to the other.
| mph | km/h | Pace per mile | Pace per km |
|---|---|---|---|
| 3 | 4.8 | 20:00 | 12:26 |
| 3.5 | 5.6 | 17:09 | 10:39 |
| 4 | 6.4 | 15:00 | 9:19 |
| 5 | 8.0 | 12:00 | 7:27 |
| 6 | 9.7 | 10:00 | 6:13 |
| 7 | 11.3 | 8:34 | 5:20 |
| 8 | 12.9 | 7:30 | 4:40 |
| 9 | 14.5 | 6:40 | 4:09 |
| 10 | 16.1 | 6:00 | 3:44 |
How we got it
Oxygen use comes from the ACSM equations, with speed in metres a minute and incline as a fraction: walking 0.1 x speed + 1.8 x speed x incline + 3.5, running 0.2 x speed + 0.9 x speed x incline + 3.5 (ml per kg per minute). Calories = litres of oxygen x 5. Above resting takes off 3.5 ml per kg per minute. The walking equation is meant for about 3 to 6 km/h (1.9 to 3.7 mph) and the running one for over 8 km/h (5 mph). In one study the running equation overestimated the oxygen cost for 29 of 33 runners. The plus or minus 15% band is our own.
Updated . Sources: American College of Sports Medicine, Guidelines for Exercise Testing and Prescription.
The evidence
Every recommendation on this page links here. The badge shows what kind of source it is, so you can judge how strong it is.
- Guideline
The standard equations for the oxygen cost of treadmill exercise: walking 0.1 x speed + 1.8 x speed x grade + 3.5, running 0.2 x speed + 0.9 x speed x grade + 3.5 (ml per kg per minute, speed in metres a minute). The walking equation is meant for about 1.9 to 3.7 mph and the running one for over 5 mph.
American College of Sports Medicine, ACSM's Guidelines for Exercise Testing and Prescription: ACSM's Guidelines for Exercise Testing and Prescription (metabolic equations)
- Study
In 24 adults measured walking and running 1,600 m, the ACSM walking equation closely predicted the measured energy cost of walking (error about 14 kJ), while some popular tables overestimated it.
Hall et al., 2004, Medicine & Science in Sports & Exercise: Energy expenditure of walking and running: comparison with prediction equations
- Study
In 33 adults running 6 minutes at set speeds and grades, the ACSM running equation overestimated the oxygen cost for 29 of them (88%).
Ruiz and Sherman, 1999, Journal of Strength and Conditioning Research: An evaluation of the accuracy of the American College of Sports Medicine metabolic equation for estimating the oxygen cost of running
Our own rules of thumb
These are our choices, not findings from a study. We list them so you know which parts are judgement calls.
- The plus or minus 15% band is our own.
- Choosing walking or running is up to you: between about 6 and 8 km/h either equation may fit, depending on whether you walk or jog.
Questions
How many calories does walking on a treadmill burn?
For a 70 kg person, 30 minutes at 5 km/h (3.1 mph) on the flat burns about 125 calories in total, and about 280 at a 10% incline. When you walk, incline adds more than speed.
Does incline really burn more?
Yes. Walking at 5 km/h, each 5% of incline adds about 75 to 80 calories per 30 minutes for a 70 kg person, according to the ACSM equation.
How many calories does the 12-3-30 workout burn?
Walking at 3 mph (4.8 km/h) up a 12% incline for 30 minutes burns about 305 calories in total for a 70 kg person and about 435 at 100 kg.
What pace is 8 mph?
7:30 per mile, or 4:40 per km (12.9 km/h).
What pace is 6 mph on a treadmill?
10:00 per mile, or 6:13 per km (9.7 km/h).
Is the calorie number on the treadmill accurate?
Treadmills estimate from speed and incline with equations like these. If yours never asked for your weight, its number assumes a typical one, so entering your own weight here gives a fairer estimate. Every equation-based number is still only an estimate.
Turn this number into a plan
The free bodymaths app keeps your numbers, plans your training and meals around them, and adjusts as you log.
- A dated forecast that updates as you log
- Workouts and meals built around your numbers
- Private: your data stays on your device
Free, no card.