How Many Calories Does Running on a Treadmill Burn?
Discover how many calories you burn running on a treadmill at different speeds. Learn the science behind treadmill calories burned and use our calculator for exact results.
If you've ever wondered how many calories does running on a treadmill burn, you're not alone. It's one of the most common questions for anyone looking to lose weight or track their fitness progress. The short answer? A 70 kg (154 lb) person burns approximately 239 calories jogging at 8 km/h (5 mph) for 30 minutes—but your actual burn depends on several factors.
For your exact calorie burn based on your weight, speed, and workout duration, use our Treadmill Calorie Calculator.
The Formula Behind Treadmill Calorie Burn
Understanding how treadmill calories burned are calculated helps you optimize your workouts. Our calculator uses the scientifically validated MET (Metabolic Equivalent of Task) method:
Calories Burned = MET × Weight (kg) × 1.05 × Time (hours)
The MET value represents how much energy an activity requires compared to resting. Here's how we calculate it for treadmill exercise:
- Base MET = 2.0 + (speed in km/h - 3) × 0.8
- Running adjustment: Add 0.5 for each km/h above 7 km/h
- Incline adjustment: Add 0.2 for each 1% incline
This formula accounts for the transition from walking to running and the increased effort required at higher speeds and inclines.
Calories Burned at Different Speeds
Here's a breakdown of calories burned running on treadmill at various speeds for a 70 kg (154 lb) person during a 30-minute workout at 0% incline:
| Speed | Activity | MET | Calories (30 min) |
|---|---|---|---|
| 5 km/h (3.1 mph) | Walking | 3.6 | ~132 kcal |
| 6 km/h (3.7 mph) | Brisk Walking | 4.4 | ~162 kcal |
| 8 km/h (5 mph) | Jogging | 6.5 | ~239 kcal |
| 10 km/h (6.2 mph) | Running | 9.1 | ~334 kcal |
| 12 km/h (7.5 mph) | Fast Running | 11.7 | ~430 kcal |
As you can see, the difference between walking and running is substantial. Calories burned jogging treadmill workouts at 8 km/h burn nearly twice as many calories as walking at 5 km/h.
Heart Rate and Calorie Burn
Your heart rate is directly connected to how many calories you burn. Higher MET activities require your heart to pump more blood and oxygen to your muscles, which is why heart rate monitors can estimate calorie burn.
Here's how heart rate zones typically correlate with treadmill exercise:
- Zone 1 (50-60% max HR): Light walking, MET 2-3
- Zone 2 (60-70% max HR): Brisk walking to light jog, MET 4-6
- Zone 3 (70-80% max HR): Jogging to moderate running, MET 6-9
- Zone 4 (80-90% max HR): Fast running, MET 9-12
- Zone 5 (90-100% max HR): Sprint intervals, MET 12+
While our treadmill calorie calculator doesn't require heart rate input, it uses MET values that correspond to typical heart rate responses at each speed.
Factors That Affect Your Burn
Several factors influence how many calories you burn on a treadmill:
Body Weight
Heavier individuals burn more calories doing the same activity. A 90 kg person burns approximately 29% more calories than a 70 kg person at the same speed and duration.
Incline
Adding incline significantly increases calorie burn. Our formula adds 0.2 to the MET value for each 1% of incline. For example:
- 0% incline at 8 km/h: MET 6.5
- 5% incline at 8 km/h: MET 7.5 (+15% more calories)
- 10% incline at 8 km/h: MET 8.5 (+31% more calories)
Want to see exactly how incline affects your burn? Try our Incline Treadmill Calorie Calculator.
Duration
Longer workouts burn more total calories, but the rate remains consistent. A 60-minute jog burns exactly twice as many calories as a 30-minute jog at the same intensity.
Fitness Level
More fit individuals may burn slightly fewer calories at the same workload because their bodies have become more efficient. However, this difference is relatively small and shouldn't discourage you from exercising.
Calorie Burn Comparison Chart
Use this quick reference chart for treadmill calories burned at common speeds and weights (30 minutes, 0% incline):
| Speed | 60 kg (132 lb) | 70 kg (154 lb) | 80 kg (176 lb) | 90 kg (198 lb) |
|---|---|---|---|---|
| 5 km/h (Walking) | 113 kcal | 132 kcal | 151 kcal | 170 kcal |
| 8 km/h (Jogging) | 205 kcal | 239 kcal | 273 kcal | 307 kcal |
| 10 km/h (Running) | 286 kcal | 334 kcal | 382 kcal | 430 kcal |
| 12 km/h (Fast) | 369 kcal | 430 kcal | 492 kcal | 553 kcal |
For precise calculations tailored to your exact weight and workout parameters, calculate your exact treadmill calorie burn.
How to Maximize Your Treadmill Calorie Burn
If your goal is to burn more calories during your treadmill sessions, consider these strategies:
1. Add Incline Training
Walking or running at an incline dramatically increases calorie burn without requiring faster speeds. This is especially useful for those with joint concerns who want to avoid high-impact running. A 10% incline can increase your calorie burn by over 30%.
2. Try Interval Training
Alternating between high and low intensities keeps your heart rate elevated and can increase total calorie burn compared to steady-state cardio. Try 1-minute sprints followed by 2-minute recovery jogs.
3. Increase Duration Gradually
If you're currently doing 20-minute sessions, work your way up to 30, then 45 minutes. Every additional minute adds to your total burn.
4. Don't Hold the Handrails
Holding onto the treadmill handrails reduces your calorie burn by up to 20-25% because it supports your body weight and reduces the effort required.
5. Swing Your Arms
Natural arm movement engages more muscles and slightly increases energy expenditure compared to keeping your arms still.
Conclusion
The number of calories burned running on a treadmill varies based on your speed, weight, incline, and workout duration. Using the MET-based formula, you can expect to burn anywhere from 130 calories for a light 30-minute walk to over 500 calories for an intense running session.
For personalized results that account for all these variables, use our free Treadmill Calorie Calculator. Simply enter your weight, speed, incline, and duration to get an accurate estimate of your calorie burn.
Whether you're tracking calories for weight loss or simply want to understand your workout better, knowing your treadmill calorie burn helps you make informed decisions about your fitness routine.