Treadmill: How many calories do you burn?
Do you want to know exactly how many calories you burn on the treadmill and how to quickly increase that number? Your calorie expenditure on the treadmill mainly depends on your weight, speed, incline, and heart rate. Below you will find clear guidelines, practical workout ideas, and tables with estimates for 15 to 60 minutes, so you can train effectively right away.
How many calories do you burn on a treadmill?
Calorie expenditure on the treadmill is typically calculated using MET values: kcal per minute ≈ 0.0175 x MET x body weight (kg). See the tables below as an indication. Always enter your weight on the treadmill and train with a heart rate monitor for a more accurate measurement.
Estimate for brisk walking at 6 km/h on flat terrain (MET ≈ 4.8):
| Weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 60 kg | 75 kcal | 150 kcal | 225 kcal | 300 kcal |
| 75 kg | 95 kcal | 190 kcal | 285 kcal | 380 kcal |
| 90 kg | 115 kcal | 225 kcal | 340 kcal | 455 kcal |
Estimate for running at 8 km/h (MET ≈ 8.3):
| Weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 60 kg | 130 kcal | 260 kcal | 390 kcal | 525 kcal |
| 75 kg | 165 kcal | 325 kcal | 490 kcal | 655 kcal |
| 90 kg | 195 kcal | 390 kcal | 590 kcal | 785 kcal |
Tip: training on a treadmill with incline (3-6 percent) noticeably increases your calorie expenditure, especially when walking. The exact figures vary per person and treadmill.
Which workout is best for calorie burning?
Brisk walking with incline
If you can't or prefer not to run, opt for brisk walking with incline. Start at 6 km/h and 3-6 percent incline and maintain for 20-40 minutes. Your heart rate often remains in the fat-burning zone - roughly 60-70 percent of your maximum heart rate (max ≈ 220 - age). Every 5 minutes, increase the incline by 1-2 percent, and decrease the incline in the last 5 minutes for recovery. This is joint-friendly and surprisingly effective for your calorie expenditure.
Interval training for higher afterburn
With intervals, you alternate blocks of higher intensity with recovery. This temporarily raises your heart rate, burns more per minute, and you benefit from extra afterburn after your workout. Try this 20-minute routine:
- Warm-up 3 minutes - gentle walking or jogging
- 8 repetitions: 1 minute fast (e.g., +2 km/h or +4-6 percent incline), 1 minute gentle recovery
- Cool-down 3 minutes - slow walking
Adjust speed or incline to your level. Train 2-3 times a week with at least one rest day in between. If you want to follow a complete plan, also check out Losing weight with a treadmill (including plan).
Looking for more variety? Check out these effective treadmill workouts for fat burning.
Important factors influencing your calorie expenditure
- Body weight - heavier individuals burn more per minute at the same intensity.
- Speed and incline - every step faster or steeper increases calorie expenditure.
- Technique - longer strides and active arm swing help boost your expenditure.
- Heart rate - training in the right zone keeps your effort effective and sustainable. A sports watch or activity tracker helps you monitor your zones.
- Variety - alternate walking, jogging, incline, and intervals to prevent plateaus.
Recommended treadmills to burn more calories
Unsure which treadmill suits your goal? Check out the top 10 best treadmills.
- Curved, non-motorized. The natural running motion engages more muscles and can burn up to approximately 30 percent more calories than classic flat running.
- Powerful motor, adjustable incline, and 12 programs. Ideal for interval training and endurance blocks.
- Compact and foldable, with programs and app connectivity for additional home workout options.
