Calories Burned on Treadmill: Speed, Incline & Weight Guide
How many calories does a treadmill burn? See exact estimates by speed, incline, and body weight for 30 and 60 minutes of walking and running.
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Calories Burned on Treadmill: Complete Guide by Speed, Incline, and Weight
The number of calories burned on a treadmill depends primarily on three factors: your body weight, your speed, and the incline setting. A 155-pound person burns roughly 150–170 calories in 30 minutes of moderate treadmill walking, and 300–600 calories running at a faster pace for the same duration.
This guide covers exact calorie estimates for every common speed and incline, walking vs. running comparisons, and strategies to maximize your treadmill calorie burn.
Calories Burned on Treadmill: 30-Minute Estimates by Weight and Speed
These numbers assume flat treadmill (0% incline) using MET-based calculations:
| Body Weight | 2.5 mph (walk) | 3.5 mph (brisk walk) | 5.0 mph (jog) | 6.0 mph (run) | 7.5 mph (fast run) |
|---|---|---|---|---|---|
| 120 lbs | 89 cal | 120 cal | 195 cal | 245 cal | 300 cal |
| 140 lbs | 104 cal | 140 cal | 228 cal | 286 cal | 350 cal |
| 155 lbs | 115 cal | 155 cal | 252 cal | 317 cal | 387 cal |
| 180 lbs | 134 cal | 180 cal | 293 cal | 368 cal | 450 cal |
| 200 lbs | 148 cal | 200 cal | 325 cal | 409 cal | 500 cal |
| 220 lbs | 163 cal | 220 cal | 358 cal | 450 cal | 550 cal |
| 250 lbs | 185 cal | 250 cal | 407 cal | 511 cal | 625 cal |
Use our Walking Calories Calculator for a personalized estimate based on your exact weight, speed, and duration.
Calories Burned on Treadmill: 60-Minute Estimates
Doubling your workout time roughly doubles your calorie burn:
| Body Weight | 3.0 mph (walk) | 3.5 mph (brisk) | 5.0 mph (jog) | 6.0 mph (run) |
|---|---|---|---|---|
| 130 lbs | 210 cal | 240 cal | 390 cal | 490 cal |
| 155 lbs | 250 cal | 300 cal | 475 cal | 590 cal |
| 180 lbs | 290 cal | 350 cal | 550 cal | 690 cal |
| 200 lbs | 320 cal | 390 cal | 615 cal | 770 cal |
| 220 lbs | 355 cal | 430 cal | 675 cal | 845 cal |
An hour of moderate treadmill walking is one of the most sustainable forms of exercise for sustained calorie burn — comparable to calories burned walking outdoors, with the added benefit of controlled conditions year-round.
MET Values: The Science Behind Treadmill Calorie Calculations
All treadmill calorie estimates use MET (Metabolic Equivalent of Task) values. The formula is:
Calories = MET × Weight (kg) × Time (hours)
Here are MET values for common treadmill speeds:
| Speed | Activity | MET Value |
|---|---|---|
| 2.0 mph | Slow walk | 2.5 |
| 3.0 mph | Moderate walk | 3.5 |
| 3.5 mph | Brisk walk | 4.3 |
| 4.0 mph | Power walk | 5.0 |
| 5.0 mph | Light jog | 8.3 |
| 6.0 mph | Running | 9.8 |
| 7.5 mph | Fast running | 12.3 |
| 9.0 mph | Racing | 15.0 |
Example: A 170-lb (77 kg) person jogging at 5.0 mph for 45 minutes:
- 8.3 × 77 × 0.75 = 480 calories
Our Steps to Calories Calculator can also help you convert treadmill step counts to calorie estimates if your machine tracks steps.
How Incline Changes Calorie Burn on a Treadmill
Incline is one of the most powerful ways to increase treadmill calorie burn without running. Here's how much incline adds at 3.5 mph for a 155-lb person over 30 minutes:
| Incline | MET Value | Calories (30 min, 155 lbs) | % Increase vs. Flat |
|---|---|---|---|
| 0% (flat) | 4.3 | 155 cal | baseline |
| 1% | 4.5 | 162 cal | +4% |
| 3% | 5.2 | 188 cal | +21% |
| 5% | 6.0 | 217 cal | +40% |
| 7% | 7.0 | 253 cal | +63% |
| 10% | 8.5 | 307 cal | +98% |
| 15% | 10.5 | 379 cal | +145% |
A 5% incline nearly doubles your calorie burn compared to flat walking at the same speed. A 10% incline essentially matches jogging calories while keeping the impact low.
Practical tip: Set your treadmill to 1% incline minimum to offset the lack of wind resistance and simulate outdoor walking more accurately.
Walking vs. Running on a Treadmill: Calorie Comparison
Running burns more calories per minute, but walking is more sustainable:
| Activity | Duration | Calories (155 lbs) | Sustainability |
|---|---|---|---|
| Walking 3.5 mph | 60 min | 300 cal | Very high |
| Brisk walk 4.0 mph | 60 min | 340 cal | High |
| Jogging 5.0 mph | 30 min | 250 cal | Moderate |
| Running 6.0 mph | 30 min | 317 cal | Lower |
| Incline walk 3.5 mph + 7% | 45 min | 295 cal | High |
The best choice depends on your fitness level and goals. For most people starting out, brisk incline walking burns comparable calories to jogging with far less joint stress. As fitness improves, mixing walking and running produces excellent results.
For a deeper comparison, see our guide on walking vs. running for weight loss.
HIIT on the Treadmill: Maximum Calorie Burn
High-Intensity Interval Training (HIIT) on a treadmill alternates between high-intensity bursts and recovery periods. It's the most calorie-efficient approach for time-pressed users.
Sample 30-Minute Treadmill HIIT Protocol:
| Interval | Speed | Incline | Duration |
|---|---|---|---|
| Warm-up | 3.0 mph | 0% | 5 min |
| High intensity | 6.5 mph | 2% | 60 sec |
| Recovery | 3.5 mph | 0% | 90 sec |
| Repeat × 10 | — | — | 25 min |
| Cool-down | 2.5 mph | 0% | 5 min |
A 155-lb person can burn 350–420 calories in this 30-minute HIIT session — significantly more than steady-state walking or jogging at the same duration. HIIT also creates an "afterburn" effect (EPOC) that elevates calorie burn for 12–24 hours post-workout.
How to Maximize Calorie Burn on a Treadmill
These strategies consistently produce better calorie burn results:
-
Use incline over speed. Increasing incline by 3–5% burns as many extra calories as increasing speed by 1–2 mph, with less cardiovascular stress and injury risk.
-
Don't hold the handrails. Gripping the side rails reduces calorie burn by 20–25% by shifting weight off your legs. Only use rails for balance when necessary.
-
Add interval bursts. Every 5 minutes, increase your speed for 60–90 seconds. Even brief intensity spikes meaningfully increase total session calorie burn.
-
Walk or run with proper form. Upright posture, active arm swing, and midfoot striking all increase calorie expenditure by 5–10%.
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Track steps alongside calories. Most treadmills count steps, which you can cross-reference with our Steps to Calories Calculator for a more accurate calorie estimate than the treadmill's built-in counter.
-
Extend session length gradually. Adding 5 minutes per week over a month takes you from a 30-minute to a 50-minute session — a 67% increase in calorie burn with minimal added effort.
Treadmill vs. Outdoor Walking: Which Burns More Calories?
Outdoor walking burns approximately 3–5% more calories than treadmill walking at the same speed because of wind resistance, varied terrain, and natural changes in pace. Setting the treadmill incline to 1% compensates for this difference.
However, treadmills have significant advantages: controlled environment, no weather dependence, safety for night walks, and precise speed control that makes tracking calorie burn more consistent. For more details on outdoor calorie burn, see calories burned hiking — which often beats both treadmill and flat-surface walking by a significant margin.
FAQ
How many calories does a treadmill burn in 30 minutes?
It depends on your weight and speed. At a moderate brisk walk (3.5 mph), a 155-lb person burns about 155 calories in 30 minutes. Jogging at 5.0 mph burns around 250 calories. Running at 6.0 mph burns approximately 315 calories.
Does treadmill walking burn the same calories as outdoor walking?
Outdoor walking burns 3–5% more due to wind resistance and terrain variation. Set your treadmill to 1% incline to approximately match outdoor calorie burn.
How many calories does a treadmill burn in an hour?
At moderate brisk walking (3.5 mph), a 155-lb person burns approximately 300 calories per hour. At 6.0 mph running, that rises to around 590 calories. Incline walking at 5% and 3.5 mph burns roughly 430 calories per hour.
Is the treadmill calorie counter accurate?
Most treadmill displays overestimate calorie burn by 15–30% because they use generic formulas that don't account for your actual body weight and fitness level. For more accurate estimates, use our Walking Calories Calculator with your real weight and speed.
How much incline should I use on a treadmill to lose weight?
A 3–5% incline at a walking pace (3.0–3.5 mph) is an excellent fat-burning zone for most people. It's low-impact, sustainable for 45–60 minutes, and burns calories equivalent to jogging on flat ground.
Does treadmill incline walking burn more calories than running flat?
Yes. Walking at 3.5 mph with a 10% incline burns comparable or more calories than running at 5.0 mph on a flat surface, while keeping the workout lower-impact and more sustainable.
Calculate Your Treadmill Calorie Burn
Get precise numbers for your workouts:
- Walking Calories Calculator — Calories by weight, speed, and duration
- Steps to Calories Calculator — Convert treadmill step count to calories
- Walking Time Calculator — Plan treadmill session length for your calorie goal
Track every treadmill session automatically. Download Steps — the free step counter and workout tracker that logs your steps, distance, and calories burned whether you're on the treadmill or outside.