Treadmill Calculator (Speed, Incline, Calories)

Convert treadmill speed and incline into pace, distance, calories burned and the flat-ground effort equivalent. Example: a 154 lb runner at 6 mph with a 2% incline for 30 minutes covers 3 miles and burns about 404 calories.

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Weight units

Body weight

Speed (mph)

Incline (%)

Time (minutes)

How to use the Treadmill Calculator (Speed, Incline, Calories)

Enter the values in the fields.
Press Calculate to see the result with the steps shown.

Formula and method

ACSM walking: VO2 = 0.1 x speed + 1.8 x speed x grade + 3.5. Running: VO2 = 0.2 x speed + 0.9 x speed x grade + 3.5, with speed in m/min. Calories per minute = VO2 x kg / 1000 x 5.

Treadmill pace conversion

mph	Min per mile	Min per km	km/h
3	20:00	12:26	4.8
4	15:00	9:19	6.4
5	12:00	7:27	8.0
6	10:00	6:13	9.7
7	8:34	5:20	11.3
8	7:30	4:40	12.9
9	6:40	4:09	14.5
10	6:00	3:44	16.1

Incline versus calories (154 lb, 30 min, 3.5 mph walk)

Incline	Calories
0%	135
3%	188
6%	241
9%	294
12%	348

Treadmill tips

Use 1% incline to match outdoor running, avoid holding the rails, keep speed changes gradual and start with a 5 minute warm-up.

Cautions

This calculator gives estimates for education and planning, not medical advice. Check with your doctor before major changes to diet, exercise or medicines, especially if you have a medical condition.

Frequently asked questions

How many calories does a treadmill burn?

About 100 per mile for a 150 lb runner.

What incline matches outdoor running?

About 1%.

How do I convert mph to pace?

Divide 60 by mph for minutes per mile.

Does incline burn more?

Yes, considerably when walking.

Are treadmill calorie displays accurate?

Often optimistic by 10 to 20%.

What is a 12-3-30 workout?

12% incline, 3 mph, 30 minutes.

Sources

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Effortless Math Team

13 minutes ago