Calories Burned Calculator Treadmill — Chart & Formula
A 154 lb (70 kg) person on a treadmill at moderate effort (MET 2.3) burns about 85 calories in 30 minutes. This treadmill calculator estimates calorie burn from weight, duration, and intensity so you can compare walking and running paces, plan incline sessions, and track progress with realistic numbers.
Calories Burned Calculator Treadmill
For treadmill sessions, set intensity based on speed and incline. Easy walking is about MET 2.3, a brisk walk is around 5.0, and jogging or running typically ranges from 7.0 to 11.0 depending on pace.
Calculator
Estimate calories burned on a treadmill using weight, time, and intensity.
Calories burned chart for Treadmill
This chart gives a quick estimate for a moderate treadmill session (MET 2.3). Use it to compare time blocks at a glance, then adjust the calculator for your exact speed, incline, and body weight.
| Duration | 110 lb (50 kg) | 165 lb (75 kg) | 220 lb (100 kg) |
|---|---|---|---|
| 30 minutes | 60 kcal | 91 kcal | 121 kcal |
| 45 minutes | 91 kcal | 136 kcal | 181 kcal |
| 60 minutes | 121 kcal | 181 kcal | 242 kcal |
Calories burned formula
The calculator uses the standard MET formula. MET (metabolic equivalent of task) reflects treadmill intensity, which changes with speed and incline. Multiply MET by your weight in kilograms, time in hours, and the 1.05 factor to estimate total calories burned.
If you do not know the exact MET, start with 2.3 for a moderate treadmill session. Brisk walking is around 5.0, while jogging and running typically range from 7.0 to 11.0 depending on pace and incline.
Example calculation
Example: A 154 lb (70 kg) person walks on a treadmill for 30 minutes at MET 2.3. The calculation is 2.3 × 70 × 0.5 × 1.05 = 84.5 kcal. This means the session burns about 85 calories.
If the same person increases pace to a steady jog at MET 7.0, the estimate becomes 7.0 × 70 × 0.5 × 1.05 = 257.3 kcal. Use the calculator to test your own speed and incline.
FAQ
How accurate is the treadmill calories burned estimate?
This treadmill estimate is based on MET values and your weight. Actual treadmill calories can vary with fitness level, form, incline, and rest periods.
What MET value should I use for treadmill workouts?
Start with MET 2.3 for a moderate treadmill session. For a 154 lb (70 kg) person doing 30 minutes at MET 2.3, the treadmill estimate is about 85 calories. Brisk treadmill walking is around 5.0, while jogging and running typically range from 7.0 to 11.0.
Why does weight affect treadmill calories burned?
Heavier bodies require more energy to move, so the same treadmill workout typically burns more calories at a higher weight.
Can I use this treadmill calculator for intervals?
Yes. For treadmill intervals, use a weighted average MET or calculate segments and add them together for a closer treadmill estimate.
Resources
For treadmill-specific references on exercise intensity and energy expenditure, review these academic sources. If you track treadmill workouts regularly, compare this estimate with your wearable or heart-rate monitor for calibration.
Treadmill energy expenditure references: PubMed: Energy expenditure of walking and running, PubMed: Energy cost of treadmill exercise, JSCR: Comparison of energy expenditure on a treadmill.