Treadmill Calorie Calculator
Calculate how many calories you burn during your treadmill workout
Treadmill Calories Burn Calculator
Enter your details below to calculate the calories burned on the treadmill
Results
Your results will be displayed here.
Calories Burned
Calories Per Minute
MET Value
Tips and Recommendations
Enter your workout details to get personalized tips.
Calories Burn Rate Analysis Chart
Comparison with Other Activities
| Activity | Calories Burned | Calories/Min |
|---|---|---|
| Treadmill (Current) | 0 | 0 |
| Walking Outside | 0 | 0 |
| Jogging Outside | 0 | 0 |
| Running Outside | 0 | 0 |
What is a Treadmill Calorie Calculator?
A treadmill calorie calculator estimates how many calories you burn during a workout on a treadmill. This tool requests you to enter your age, gender, weight, speed, duration, and incline, then provides an accurate calorie burn, charts, and comparison table.
How to Use the Treadmill Calorie Calculator
Follow these simple steps to estimate the calories you burn during your treadmill workout:
- Enter Your Age: Input your current age in years.
- Select Your Gender: Choose either Male or Female to adjust the calculation formula.
- Input Your Weight: Type your weight and select the appropriate unit (lbs or kg).
- Enter Workout Duration: Specify how long your treadmill session will last, in minutes.
- Set the Treadmill Speed: Provide your treadmill speed and choose either mph or km/h.
- Adjust Incline (Optional): If you're walking or running on an incline, input the percentage slope.
- View Distance Covered: This will be calculated automatically based on your speed and time.
- Click "Calculate Calories": Your total calories burned, calories per minute, and MET value will be displayed instantly.
Scroll down to see charts, activity comparisons, and workout tips based on your inputs.
How the Treadmill Calorie Calculator Works
The calculator uses the MET (Metabolic Equivalent of Task) method to estimate calories burned.
Core Calculation Method
Uses MET (Metabolic Equivalent of Task) values with this formula:
Calories = MET * Weight(kg) * Duration(hours)Walking (<3.7 mph)
Running (≥3.7 mph)
Unit Conversion System
All conversions are done automatically based on your inputs.
Auto-Distance
Auto-Distance Calculation
distance = speed * (duration/60)Dynamic Charts
- Time vs Calories
- Speed impact analysis
- Interactive comparisons
Calories Burned on a Treadmill - Quick Reference Table
| Weight | Speed | Incline | Duration | Calories Burned |
|---|---|---|---|---|
| 60 kg | 4 mph | 0% | 30 min | 135 |
| 70 kg | 5 mph | 2% | 30 min | 202 |
| 80 kg | 6 mph | 5% | 30 min | 323 |
| 90 kg | 7 mph | 5% | 30 min | 397 |
Calories Burned vs Time
Shows how calories burned increases over time for a fixed weight and speed.
Calories Burned at Different Speeds
Shows impact of speed on calories for 30 minutes.
Calories Burned at Different Incline Levels
Fixed speed and time, different incline percentages.
Treadmill Workouts for Weight Loss
Treadmill workouts for weight loss are one of the most effective, accessible ways to burn unwanted fat and improve cardiovascular health.
Treadmills let you control speed, incline, and time, which makes it easy to fat-burning routine. Plus, it is available at most gyms and is perfect for home workouts in any weather.
Benefits:
- Burn calories efficiently
- Improve heart health
- Customize workouts to your fitness level
- Track progress and performance over time
Best Treadmill Exercises to Lose Weight
Here are the most effective treadmill workouts for weight loss, each helps you to maximize calorie burn:
1. Walking or Jogging
Perfect for beginners or low-impact days.
- Speed: 3-4 mph (walking) or 5-6 mph (jogging)
- Duration: 30-60 minutes
- Calories burned: ~200-600 depending on weight and duration
Tip: Add a slight incline (1-2%) to match outdoor terrain and burn more calories.
2. Incline Walking
Walking uphill engages more muscles and increases intensity.
- Speed: 3-4 mph
- Incline: Start at 5%, increase gradually
- Duration: 20-40 minutes
3. HIIT (High-Intensity Interval Training)
The most time-efficient workout to burn calories.
| Phase | Duration | Speed | Incline |
|---|---|---|---|
| Warm-up | 3-5 mins | 3 mph (walk) | 0% |
| Sprint | 30 sec | 7-9 mph | 0-2% |
| Recovery walk | 60-90 sec | 3-4 mph | 0% |
| Repeat (5-8 rounds) | 10-15 mins | Alternate above | — |
| Cool-down | 3-5 mins | 2-3 mph | 0% |
4. Treadmill Pyramid Workout
Makes constancy and burns calories by gradually increasing speed.
- Start at 3 mph and increase speed every minute up to your max
- Then reverse the process back down
- Total time: 20-30 minutes
Weekly Treadmill Routine Example
Here is a sample weekly treadmill workout plan to help you get started:
| Day | Workout |
|---|---|
| Monday | Incline Walk – 30 mins |
| Tuesday | HIIT Intervals – 20 mins |
| Wednesday | Rest or Light Walk |
| Thursday | Pyramid Workout – 25 mins |
| Friday | Jogging – 30–40 mins |
| Saturday | HIIT or Incline Walk |
| Sunday | Rest or Stretching |
Factors Affecting Calorie Burn on a Treadmill
Whether you're walking, jogging, or running on the treadmill, your calorie expenditure depends on several variables as shown below.
Speed (Pace)
The faster you move, the more energy your body requires.
- Walking (3-4 mph) burns fewer calories and has a lower impact.
- Jogging or running (5-8+ mph) increases calorie burn and has a higher impact.
Example: A 70 kg person burns about 158 calories walking at 4 mph vs. about 180 calories running at 7 mph for 30 minutes.
Incline (Treadmill Grade)
The incline increases workout intensity without requiring running.
- Walking at 0% incline burns fewer calories than walking uphill at 5-10%.
- Adding even a 2% incline can increase calorie burn by 10-20%.
Body Weight
Heavier people burn more calories doing the same activity compared to people with lesser weight.
| Weight | Calories Burned (30 min at 5 mph) |
|---|---|
| 60 kg | 142 calories |
| 75 kg | 177 calories |
| 90 kg | 213 calories |
Workout Duration
The longer workout you do, the more total calories you burn.
- A 30-minute treadmill jog may burn about 200-300 calories.
- A 60-minute steady run may burn about 400-700 calories, depending on speed, weight, and incline.
Workout Type (Steady vs. Intervals)
Different workout styles affect calorie burn rate:
| Workout Type | Intensity | Calories Burned | Best For |
|---|---|---|---|
| Steady-State Walking | Low | Moderate | Beginners, recovery |
| Incline Walking | Moderate | High | Fat burn, low-impact work |
| Jogging/Running | High | Higher | Constancy, stamina |
| HIIT (Intervals) | Very High | Very High | Fat loss, metabolism boost |
Benefits of Treadmill Exercise (Beyond Calorie Burning)
Treadmill workouts provide more than just weight loss. Here are some benefits.
- Boosts Heart Health - Improves circulation, lowers blood pressure, and maintains your heart.
- Tones Muscles - Works your legs, glutes, core, and even upper body when walking or running.
- Improves Mental Health - Reduces stress andanxiety.
- Increases Energy & Metabolism - Stimulates your metabolism and keeps you energized throughout the day.
- Improves Sleep & Focus - Regular cardio can offer better rest and mental clarity.
- Customizable & Trackable - Easily adjust speed, incline, and monitor progress with built-in features.
- All-Weather Comfort - Work out anytime at home or gym, rain or shine.
Frequently Asked Questions
How many calories can I burn on a treadmill in 30 minutes?
Depending on your weight and speed, you can burn between 200 and 500+ calories in 30 minutes. Incline and pace increase the burn.
Does incline affect calories burned?
Yes, even a small incline significantly boosts calorie expenditure by increasing resistance and effort.
Which burns more calories — walking or running on a treadmill?
Running burns more calories per minute than walking, but incline walking can be nearly as effective, especially for those with joint concerns.
Is treadmill calorie burn more accurate than outdoor running?
Treadmill calculations are often more consistent because terrain is controlled, but outdoor runs may burn slightly more calories due to wind and elevation.
About the Author
This tool was developed by Khem Raj and a team that is passionate about health and fitness. We help people through simple online tools. We focus on creating an accurate, easy-to-use calculator.
Contact
Have questions, suggestions, or want to contribute? Feel free to contact us at [email protected] OR [email protected].