Calories burned treadmill calculator
Walking, incline walking and running on the treadmill, worked out for your body and counting only what it adds to your day.
Updated
Your result
For 30 minutes on the treadmill (walk, 3.5–3.9 mph) at 65 kg:
130extra kcal
On top of the 30 kcal you’d burn anyway in that time. In total it uses about 150 kcal.
In your TDEE it counts as about 90–130 kcal. The low end allows for the body offsetting about 28% of exercise calories, the average in a study of 1,754 adults.
Calories burned treadmill: the key numbers
- 30 minutes on the treadmill adds about 85 to 360 extra kcal for a 65 kg person, depending on your speed and the incline.
- An hour on the treadmill (walk, 3.5–3.9 mph) adds about 250 extra kcal at 65 kg and 390 at 100 kg.
- The figures come from 11 rows of the 2024 Compendium of Physical Activities, from 3.5 to 11.8 METs: each from published studies.
- Done on purpose, it counts in your TDEE at 72 to 100% of these extra calories, because the body offsets part of what exercise uses (Careau, 2021).
Counting it in your TDEE
If you do this on purpose, add it as exercise on the TDEE calculator. It counts there at 72 to 100% of these extra calories, because the body offsets part of what exercise uses.
For your body and time
| Activity | Extra kcal | Compendium value |
|---|---|---|
| Walk, 2.5–2.9 mph (4–4.7 km/h) | 85 | 3.5 METs, Compendium code 17352 |
| Walk, 3–3.4 mph (4.8–5.5 km/h) | 95 | 3.8 METs, Compendium code 17355 |
| Walk, 3.5–3.9 mph (5.6–6.3 km/h) | 130 | 4.8 METs, Compendium code 17358 |
| Walk, 4–4.4 mph (6.4–7.1 km/h) | 160 | 5.8 METs, Compendium code 17361 |
| Walk, 4.5–4.9 mph (7.2–7.9 km/h) | 190 | 6.8 METs, Compendium code 17364 |
| Incline walk, 1–5% | 140 | 5.3 METs, Compendium code 17034 |
| Incline walk, 6–10% | 200 | 7 METs, Compendium code 17035 |
| Incline walk, 11–20% | 260 | 8.8 METs, Compendium code 17036 |
| Run, 5 mph (8 km/h) | 250 | 8.5 METs, Compendium code 12030 |
| Run, 6 mph (9.7 km/h) | 280 | 9.3 METs, Compendium code 12050 |
| Run, 7.5 mph (12 km/h) | 360 | 11.8 METs, Compendium code 12080 |
Each figure uses the activity’s cost from the 2024 Compendium of Physical Activities, which gives it in METs of oxygen use per kg of body weight, so the extra scales with your weight. Only the part above resting counts as extra. What you’d burn anyway comes from your own resting rate (Mifflin-St Jeor), not the standard 1 MET: in 769 adults, measured resting burn averaged 0.84 kcal per kg an hour against the standard 1 (Byrne, 2005).
Compare every activity on the calories burned calculator.
More activities: walking, running, lifting weights, swimming, cycling, elliptical, hiking, sleeping, standing, yoga, Pilates, climbing stairs, dancing, rowing, gardening, golf, cleaning.
Short answers
How many calories does the treadmill burn?
It depends on your speed and the incline, and on your weight. For a 65 kg woman, 30 minutes adds about 85 kcal (walk, 2.5–2.9 mph) up to about 360 (run, 7.5 mph) on top of what she’d burn anyway. For a 100 kg man it’s about 130 to 550.
Does incline walking burn more calories?
Yes. Walking up a 6–10% incline adds about 200 kcal in 30 minutes for a 65 kg woman, against about 95 walking on the flat at 3–3.4 mph. The incline figures are the Compendium’s measured values for walking up hills of the same grade, as it has no uphill treadmill rows.
How many calories does the 12-3-30 workout burn?
Walking for 30 minutes at 3 mph up a 12% incline falls in the Compendium’s row for walking up an 11–20% hill. For a 65 kg woman that adds about 260 kcal, about 290 in total. For a 100 kg man it adds about 400.
Should I eat back the calories from the treadmill?
Partly. In a study of 1,754 adults, the body offset about 28% of the calories burned through activity, on average (Careau, 2021). So when 30 minutes on the treadmill adds about 130 kcal for a 65 kg woman, count about 90–130 of it.
Sources
Checked against each source on 22 and 23 October 2026
- Herrmann SD, et al. (2024). 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci 13(1):6–12. PMID 38242596
- Byrne NM, et al. (2005). Metabolic equivalent: one size does not fit all. J Appl Physiol 99(3):1112–9. PMID 15831804
- Careau V, et al. (2021). Energy compensation and adiposity in humans. Curr Biol 31(20):4659–66. PMID 34453886
- Mifflin MD, St Jeor ST, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51(2):241–7. PMID 2305711