Calories Burned at Different Treadmill Speeds (Complete Chart)
Comprehensive treadmill calorie chart showing calories burned from 2-10 mph at different body weights and durations. Find your exact calorie burn.
Looking for a comprehensive treadmill calorie chart? You've found it. Below you'll find detailed tables showing calories burned per treadmill speed from slow walking (2 mph) to fast running (10 mph), across multiple body weights and workout durations.
All calculations use the ACSM treadmill equations at 0% incline, walking up to 4 mph and running from 4.5 mph. For personalized results with your exact weight, speed, and incline, use our Treadmill Calorie Calculator.
Quick Reference: 30-Minute Calorie Burn
Here's the most commonly requested chart—calories burned in 30 minutes at 0% incline:
| Speed (mph) | Speed (km/h) | 120 lb (55 kg) | 150 lb (68 kg) | 180 lb (82 kg) | 220 lb (100 kg) |
|---|---|---|---|---|---|
| 2.0 | 3.2 | 72 | 90 | 109 | 133 |
| 2.5 | 4.0 | 83 | 104 | 125 | 153 |
| 3.0 | 4.8 | 94 | 118 | 141 | 173 |
| 3.5 | 5.6 | 105 | 132 | 158 | 193 |
| 4.0 | 6.4 | 116 | 145 | 174 | 213 |
| 4.5 | 7.2 | 226 | 282 | 339 | 414 |
| 5.0 | 8.0 | 248 | 309 | 371 | 454 |
| 5.5 | 8.9 | 269 | 337 | 404 | 494 |
| 6.0 | 9.7 | 291 | 364 | 437 | 534 |
| 6.5 | 10.5 | 313 | 392 | 470 | 574 |
| 7.0 | 11.3 | 335 | 419 | 503 | 614 |
| 7.5 | 12.1 | 357 | 446 | 536 | 655 |
| 8.0 | 12.9 | 379 | 474 | 568 | 695 |
| 8.5 | 13.7 | 401 | 501 | 601 | 735 |
| 9.0 | 14.5 | 423 | 528 | 634 | 775 |
| 9.5 | 15.3 | 445 | 556 | 667 | 815 |
| 10.0 | 16.1 | 467 | 583 | 700 | 855 |
All values in kilocalories (kcal) at 0% incline
Detailed Charts by Duration
15-Minute Treadmill Workout
| Speed (mph) | 120 lb | 150 lb | 180 lb | 220 lb |
|---|---|---|---|---|
| 2.0 | 36 | 45 | 54 | 66 |
| 3.0 | 47 | 59 | 71 | 86 |
| 4.0 | 58 | 73 | 87 | 106 |
| 5.0 | 124 | 155 | 186 | 227 |
| 6.0 | 146 | 182 | 219 | 267 |
| 7.0 | 168 | 209 | 251 | 307 |
| 8.0 | 189 | 237 | 284 | 347 |
| 9.0 | 211 | 264 | 317 | 388 |
| 10.0 | 233 | 292 | 350 | 428 |
45-Minute Treadmill Workout
| Speed (mph) | 120 lb | 150 lb | 180 lb | 220 lb |
|---|---|---|---|---|
| 2.0 | 109 | 136 | 163 | 199 |
| 3.0 | 141 | 177 | 212 | 259 |
| 4.0 | 174 | 218 | 261 | 319 |
| 5.0 | 371 | 464 | 557 | 681 |
| 6.0 | 437 | 546 | 656 | 801 |
| 7.0 | 503 | 628 | 754 | 922 |
| 8.0 | 568 | 711 | 853 | 1042 |
| 9.0 | 634 | 793 | 951 | 1163 |
| 10.0 | 700 | 875 | 1050 | 1283 |
60-Minute Treadmill Workout
| Speed (mph) | 120 lb | 150 lb | 180 lb | 220 lb |
|---|---|---|---|---|
| 2.0 | 145 | 181 | 217 | 265 |
| 3.0 | 189 | 236 | 283 | 346 |
| 4.0 | 232 | 290 | 349 | 426 |
| 5.0 | 495 | 619 | 743 | 908 |
| 6.0 | 583 | 728 | 874 | 1068 |
| 7.0 | 670 | 838 | 1006 | 1229 |
| 8.0 | 758 | 947 | 1137 | 1390 |
| 9.0 | 846 | 1057 | 1268 | 1550 |
| 10.0 | 933 | 1166 | 1400 | 1711 |
Walking Speeds: Detailed Breakdown
For those focused on walking workouts, here's a more detailed look at speeds from 2-4 mph:
Calories Burned Walking (30 minutes)
| Speed | Description | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|---|
| 2.0 mph | Slow stroll | 78 | 93 | 109 | 124 |
| 2.3 mph | Casual | 86 | 102 | 118 | 135 |
| 2.5 mph | Leisurely | 90 | 108 | 125 | 142 |
| 2.8 mph | Moderate | 97 | 116 | 135 | 154 |
| 3.0 mph | Purposeful | 102 | 122 | 141 | 161 |
| 3.3 mph | Brisk | 109 | 130 | 151 | 172 |
| 3.5 mph | Fast walk | 114 | 136 | 158 | 180 |
| 3.8 mph | Power walk | 121 | 144 | 168 | 191 |
| 4.0 mph | Very fast | 126 | 150 | 174 | 198 |
For incline walking calories, see our dedicated post on treadmill incline calories.
Running Speeds: Detailed Breakdown
Here's the running range with more speed increments:
Calories Burned Running (30 minutes)
| Speed | Pace (min/mile) | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|---|
| 5.0 mph | 12:00 | 268 | 320 | 371 | 423 |
| 5.5 mph | 10:55 | 292 | 348 | 404 | 460 |
| 6.0 mph | 10:00 | 316 | 376 | 437 | 498 |
| 6.5 mph | 9:14 | 339 | 405 | 470 | 535 |
| 7.0 mph | 8:34 | 363 | 433 | 503 | 573 |
| 7.5 mph | 8:00 | 387 | 461 | 536 | 610 |
| 8.0 mph | 7:30 | 411 | 490 | 568 | 647 |
| 8.5 mph | 7:04 | 434 | 518 | 601 | 685 |
| 9.0 mph | 6:40 | 458 | 546 | 634 | 722 |
| 9.5 mph | 6:19 | 482 | 574 | 667 | 760 |
| 10.0 mph | 6:00 | 505 | 603 | 700 | 797 |
The Walking-to-Running Transition
An important note about calorie calculations: there's a transition point around 4.5-5 mph (7-8 km/h) where most people switch from walking to running. This transition affects calorie burn.
Why It Matters
- At 4.0 mph, most people walk (MET ~4.1)
- At 4.5 mph, it becomes an awkward fast walk or slow jog (MET ~4.5 walking, ~7.9 jogging)
- At 5.0 mph, most people naturally begin running (MET ~8.7)
Our calculator uses separate ACSM equations for walking and running and defaults to walking up to 4 mph (6.4 km/h). That is why the charts jump between 4.0 and 4.5 mph: jogging costs about twice as much energy per unit of speed as walking.
Metric System Charts
For those using kilometers per hour:
Calories Burned (30 minutes, 0% incline)
| Speed (km/h) | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| 4 | 76 | 92 | 107 | 122 | 137 | 153 |
| 5 | 89 | 107 | 124 | 142 | 160 | 178 |
| 6 | 101 | 122 | 142 | 162 | 182 | 203 |
| 7 | 201 | 242 | 282 | 322 | 362 | 403 |
| 8 | 226 | 272 | 317 | 362 | 407 | 453 |
| 9 | 251 | 302 | 352 | 402 | 452 | 503 |
| 10 | 276 | 332 | 387 | 442 | 497 | 553 |
| 11 | 301 | 362 | 422 | 482 | 542 | 603 |
| 12 | 326 | 392 | 457 | 522 | 587 | 653 |
| 14 | 376 | 452 | 527 | 602 | 677 | 753 |
| 16 | 426 | 512 | 597 | 682 | 767 | 853 |
How These Numbers Are Calculated
All calorie values in this treadmill calorie chart use the ACSM metabolic equations:
Calories per minute = VO2 × Weight (kg) ÷ 1000 × 5
VO2 (ml/kg/min) is calculated from speed S in metres per minute:
- Walking: VO2 = 0.1 × S + 3.5
- Running: VO2 = 0.2 × S + 3.5
This formula comes from our Treadmill Calorie Calculator, which you can use for any custom speed and weight combination.
Factors Not Shown in These Charts
These baseline charts assume:
- 0% incline (adding incline significantly increases burn)
- Hands-free running (holding rails reduces burn 20-25%)
- Average running efficiency (trained runners burn slightly less)
- Constant speed (intervals may burn more due to EPOC)
For incline adjustments, add approximately (walking at 3.5 mph / running at 6 mph):
- 5% incline: +66% / +20% calories
- 10% incline: +132% / +41% calories
- 15% incline: +197% / +61% calories
Using These Charts for Weight Loss
To lose 1 pound per week, you need a 3,500 calorie deficit (500/day). Here's how different treadmill routines contribute:
Example: 155 lb Person
| Routine | Calories/Session | Sessions/Week | Weekly Burn |
|---|---|---|---|
| 30 min walk (3.5 mph) | 136 | 5 | 680 kcal |
| 30 min jog (5.5 mph) | 348 | 5 | 1,740 kcal |
| 45 min run (6.5 mph) | 607 | 4 | 2,428 kcal |
| 30 min HIIT intervals | 350 | 3 | 1,050 kcal |
Combined with a modest dietary reduction, these routines support healthy, sustainable weight loss.
Get Your Personalized Numbers
While these charts provide excellent reference points, your exact calorie burn depends on your specific:
- Body weight (to the pound/kilogram)
- Preferred speed
- Incline settings
- Workout duration
For precise calculations, use our Treadmill Calorie Calculator. Simply enter your details and get your personalized calorie burn instantly.
If you're focused on incline training, our Incline Treadmill Calorie Calculator provides specialized results for uphill workouts.
Conclusion
This treadmill calorie chart gives you a complete reference for calories burned per treadmill speed from walking to running, across all common body weights and durations. Use it to:
- Plan workouts to meet calorie goals
- Compare different speed options
- Understand how weight affects burn
- Set realistic expectations
Remember that these are estimates—actual burn varies by individual. For the most accurate personal calculations, use our Treadmill Calorie Calculator with your exact specifications.
Happy training!