Treadmill Calorie Calculator
How many calories you burn walking on a treadmill, by speed and time. Treadmill walking at 0% grade, MET values from the 2024 Adult Compendium of Physical Activities.
Calories burned
210 kcal
Treadmill walk, 4.0 to 4.4 mph, 0% grade, 30 min- Per hour 421 kcal
- Above resting 174 kcal
- MET value 5.8
Treadmill calories burned by speed
For the body weight entered above. The pace you selected is highlighted.
| Pace | MET | 30 min | 60 min |
|---|---|---|---|
| Treadmill walk, 3.0 to 3.4 mph, 0% grade | 3.8 | 138 | 276 |
| Treadmill walk, 3.5 to 3.9 mph, 0% grade | 4.8 | 174 | 348 |
| Treadmill walk, 4.0 to 4.4 mph, 0% grade | 5.8 | 210 | 421 |
Worked example
160 lb is 72.6 kg. Treadmill walk, 4.0 to 4.4 mph, 0% grade, MET 5.8, for 30 minutes:
- kcal = MET × kg × hours = 5.8 × 72.6 × 30/60 = 210 kcal
- Above resting = (5.8 − 1) × 72.6 × 30/60 = 174 kcal
What changes versus the general calorie burn calculator
- Treadmill walking speeds only, 3.0 to 4.4 mph at 0% grade, the treadmill entries of the 2024 Compendium, instead of every activity in the general calorie burn calculator.
- Incline is not included: the values are for a flat belt, so a session with incline burns more than shown.
- Defaults: 160 lb and 30 minutes at 4.0 to 4.4 mph instead of 180 lb and brisk walking.
Frequently asked questions
How many calories do I burn on the treadmill?
Walking on a treadmill at 4.0 to 4.4 mph with no incline is 5.8 METs in the 2024 Adult Compendium. At 160 lb, 30 minutes burns about 210 kcal.
Is the calorie count on the treadmill screen accurate?
The screen uses its own formula and the weight you enter, if any. This calculator uses the published MET values and your weight, so the two can differ. Neither measures you directly.
Does incline change calories burned?
Yes: walking uphill costs more energy than walking on the flat. This page uses the 0% grade values of the Compendium, so with incline your real burn is higher than shown.
What about running on a treadmill?
Use the running calorie calculator, which lists running speeds from 5 to 8 mph. Set the treadmill to the same speed and read the matching row.
Weekly plan based on your numbers
One email a week with a training and eating plan built from the numbers you enter on our calculators.
Not live yet. The newsletter has not started, so nothing was sent and your email address was not saved.
Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12. DOI: 10.1016/j.jshs.2023.10.010 (read 2026-10-24)