January 10, 2023

Calories Burned Running Treadmill Incline Calculator

Calories burned Running on Treadmill incline by Distance

Calories Burned During Running: kcal
Calories Burned During Running: kcal

Your running pace : Mins per mile

Calories burned Running on Treadmill incline by Speed

Calories Burned During Running: kcal
Calories Burned During Running: kcal

1.Speeds > 134 meters per minute (>5.0 mph)
2. If truly jogging, this calculator can also be used for speeds of 80 m/min -134 m/min (3 mph – 5 mph)
3. If walking at speed of 50-100 m/min (1.9 mph – 3.7 mph), You can calculate calories walking on treadmill here.
4. Incline: % grade of treadmill.
5. Formula: Running VO2 = (S x 0.2) + (S x G x 0.9) + 3.5

Calories Burned Running on Treadmill 4 mph, 5 mph and 6 mph.

Hey there avid runners! Feeling frustrated for not being able to go out for a strong run outside while staying safe during this lockdown?

You’re not alone! Fortunately, there are many alternatives out there for you to still get a running dose while staying safe.

One of the most obvious options would be indoor running. You can easily rent or buy a motorised treadmill and run to your heart’s content!

This would also be a great opportunity for you to build strength and speed and improve your running performance.

You can challenge yourself by slowly increasing the speed at which you run every day (let’s say until 4-6mph) and start burning more calories and more fat!

You will not only be able to perform better but if you are looking to lose weight, you’ll be able to hit those goals faster as well!

The amount of calories you burn of course depend on a lot of factors such as stride length, incline percentage, posture, intensity, etc, but on average, a 180-pound person, running between 4-5mph can burn anywhere between 500-700 calories in just an hour! That’s essentially worth 2 meals! Or even about 3-4 hours of household cleaning!

1% treadmill grade

Walking or running on an inclined treadmill is similar to walking up a hill with the same inclination.You will burn more calories compared to running on the surface.

A study published in 1996 revealed that A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. Compared to running outside, a person running indoors on a treadmill at the same velocity will burn lower calories because of the lack of air resistance. [1]

But some other researches showed different conclusions, and even, conclusions are conflicting.[2]

Those studies showed that locomotion on a treadmill is more energetically demanding.[3] [4] [5]
Other studies found no evidence for a difference in energy expenditure between the treadmill and outdoors.[6][7]

How to burn 300-500 calories a day on a treadmill

However, it is important to ensure that you do not rush into anything! Start slow with smaller goals and work your way up.

For eg, you can start with a target calorie burn of 300 calories burnt per day on the treadmill. This can be achieved by initially keeping low speeds and incline values, let’s say around 3.5mph and 0% incline. Gradually, you can increase this to 400 and eventually 500 within 1-2 weeks! You can do so by slowly increasing the speed by 0.1-0.2 mph per day and by increasing the incline by 0.5% every week.

Make sure you’re well warmed up before you start (at least 10-15 minutes of walking), and cool down for at least 10 minutes after as well.

If you like to work while walking, then you can also get a treadmill desk, and slow down the speed to under 1 mph, and keep the incline flat.

Walk for at least 1-2 hours (with rests in between) to burn 200-300 calories.

Do not walk for more than 15 minutes continuously, as this increases the risk of knee injury.

Remember, it’s about putting in long term, sustainable effort.

Running calories burned on treadmill for 30 minutes and calories burned per hour

The calories burnt for 30 minutes depends a lot on the persion, their speed, their incline, their hand posture, their stride length, their strength and cardiovascular health etc.

The heavier the persion, the harder the body will have to work to run for 30 minutes, thus the more calories they will burn for an activity. However, the heart and the lungs may not be able to catch up at this point, making the person breathless while running. This will eventually force them to slow down.

The fitter the person (organs and muscles), the more efficient their performance. Their body will be able to consume oxygen more efficiently and their muscles would be able to perform better – thus they will be able to run faster and maybe for longer. This can help them burn more calories too.

Moreover, there are also other factors involved such as increasing incline. This can help increase muscle strength and muscle mass, especially in the glutes, hamstrings and quads – which can help you achieve a more toned look.

Ultimately, the stronger your performance, the more calories you will be able to burn, and thus the more weight you will be able to lose.

Let’s us take an example, a 190-pound person will burn around 392 calories in 30 minutes while running  on a 0% incline treadmill at speed of  5 mph.

Treadmill incline calories burned chart

(Running on 5% incline treadmill at  speed of 4 mph)

Weight (lbs)1 minute10 minutes15 minutes20 minutes30 minutes40 minutes45 minutes60 minutes


Running calories burned treadmill vs stationary bike and rowing machine;

There are many great treadmills in the market as well. There is the nordic track which consists of multiple high-tech features such as a touch screen, pre-programmed workouts, and a wide range of incline (0-12%). It can also help save space with it’s EasyLift Assist Folding.

You can also look at alternatives to running on a treadmill. There is the treadclimber, which will help you build leg strength while protecting your knees.

You can also look at SkillMill which is very specifically for short bursts of running energy. Operated completely manually, users need to push the cushioned band through their legs (adding resistance to their workout) unlike the motorised treadmills.

They can adjust the resistances and their hand grips to target specific muscles. This is specifically used for 30 seconds to maximum 5 minutes of running, which helps you burn a high number of calories in a short time (typically per minute).

This alternative treadmill can be used in between functional workouts or as a part of an aerobic workout to build cardiovascular fitness.

How to burn the most calories on a treadmill?

What’s the best way to burn calories on treadmill? A lot of people want to know high calorie burning treadmill workout.

So Here’s the secret to burning the highest number of calories on a treadmill – stay consistent and have fun! That’s it really! You need to be able to devote a certain amount of time everyday towards one activity if you would like to progress in it.

In fact, a fun thing to try while cooling down after an intense run is to put on some fun dance music, slow down the treadmill speed below walking speed and just use the treadmill to dance!

A positive mindset will help you stay committed, which will help you get stronger and progress faster. The more you progress, the faster you can run, the stronger your legs and your cardiovascular system is going to get.

This also means that you’ll be able to burn fat faster, raise your BMR (Basic Metabolic Rate) and develop a more toned and a lean body.

You may lose weight if you burn more fat than build muscle. Either ways, it’s just about making it a part of your routine and just having fun with it!

Put on some fun music or watch your favourite TV show or a movie while running. This will help you pass the time more easily – which otherwise could feel very monotonous.

Remember, try out different things and go with what feels right for you! You’ll know it when you do it!