How Many Calories Does Walking on a Treadmill Burn?
Learn how many calories you burn walking on a treadmill at different speeds and inclines. Includes calorie tables for treadmill walking and tips to maximize your burn.
How many calories does walking on a treadmill burn? For a 70 kg (154 lb) person walking at a moderate pace of 5 km/h (3.1 mph), you'll burn approximately 132 calories in 30 minutes. But here's the exciting part—add a 10% incline and that number jumps to 206 calories, a 56% increase without walking any faster.
Whether you prefer walking over running or you're just starting your fitness journey, understanding your treadmill walking calories helps you set realistic goals and track progress. For your personalized calorie burn, try our Treadmill Calorie Calculator.
The Walking Calorie Formula
Our calculator uses the MET (Metabolic Equivalent of Task) method to determine calories burned walking at incline and flat surfaces:
Calories Burned = MET × Weight (kg) × 1.05 × Time (hours)
For walking speeds (typically 3-6 km/h), the MET value is calculated as:
- Base MET = 2.0 + (speed in km/h - 3) × 0.8
- Incline bonus = +0.2 for each 1% incline
For example, walking at 5 km/h:
- Flat (0% incline): MET = 2.0 + (5-3) × 0.8 = 3.6
- With 10% incline: MET = 3.6 + (10 × 0.2) = 5.6
This is why incline walking is so effective for burning calories without the impact of running.
Calorie Table: Flat Treadmill Walking
Here's how many treadmill walking calories you burn at different speeds on a flat surface (70 kg / 154 lb person, 30 minutes):
| Speed | Pace | MET | Calories Burned |
|---|---|---|---|
| 3 km/h (1.9 mph) | Slow stroll | 2.0 | ~74 kcal |
| 4 km/h (2.5 mph) | Casual walk | 2.8 | ~103 kcal |
| 5 km/h (3.1 mph) | Moderate walk | 3.6 | ~132 kcal |
| 6 km/h (3.7 mph) | Brisk walk | 4.4 | ~162 kcal |
| 6.5 km/h (4 mph) | Power walk | 4.8 | ~176 kcal |
As you can see, even small increases in walking speed noticeably increase your calorie burn. A brisk 6 km/h walk burns 23% more calories than a moderate 5 km/h pace.
Calorie Table: Walking at Incline
This is where treadmill walking really shines. Here's the calories burned walking at incline for a 70 kg person walking at 5 km/h (3.1 mph) for 30 minutes:
| Incline | MET | Calories Burned | % Increase vs Flat |
|---|---|---|---|
| 0% (Flat) | 3.6 | 132 kcal | — |
| 3% | 4.2 | 154 kcal | +17% |
| 5% | 4.6 | 169 kcal | +28% |
| 8% | 5.2 | 191 kcal | +45% |
| 10% | 5.6 | 206 kcal | +56% |
| 12% | 6.0 | 220 kcal | +67% |
| 15% | 6.6 | 243 kcal | +84% |
At 15% incline, you're burning nearly twice the calories compared to flat walking—all without increasing your speed or impact on your joints.
Want your exact calorie burn? Our Treadmill Calorie Calculator lets you input your specific weight, speed, incline, and duration for personalized results. For dedicated incline training, check out our Incline Treadmill Calorie Calculator.
Calorie Burn by Body Weight
Your weight significantly affects how many calories you burn. Here's a comparison for 30 minutes of walking at 5 km/h with different inclines:
Flat Walking (0% Incline)
| Weight | Calories (30 min) |
|---|---|
| 55 kg (121 lb) | 104 kcal |
| 70 kg (154 lb) | 132 kcal |
| 85 kg (187 lb) | 161 kcal |
| 100 kg (220 lb) | 189 kcal |
Incline Walking (10% Incline)
| Weight | Calories (30 min) |
|---|---|
| 55 kg (121 lb) | 162 kcal |
| 70 kg (154 lb) | 206 kcal |
| 85 kg (187 lb) | 250 kcal |
| 100 kg (220 lb) | 294 kcal |
Walking vs Running: When is Walking Better?
While running on a treadmill burns more calories per minute, walking has distinct advantages:
Walking is Better For:
- Joint Health - Walking creates 1-1.5x body weight impact vs 2.5-3x for running
- Beginners - Easier to maintain consistent form and breathing
- Active Recovery - Promotes blood flow without additional stress
- Longer Sessions - Most people can walk for 60+ minutes comfortably
- Incline Training - High inclines are more sustainable while walking
The Incline Advantage
Here's an interesting comparison: walking at 5 km/h on a 12% incline burns approximately 220 calories in 30 minutes—nearly the same as jogging at 8 km/h on flat ground (239 calories). The walking option is much easier on your knees and ankles.
Tips to Maximize Your Walking Calorie Burn
1. Use Incline Strategically
Adding incline is the most effective way to increase treadmill walking calories without increasing speed. Start with 3-5% and gradually work up to 10-15% as your fitness improves.
2. Try Incline Intervals
Alternate between 2-3 minutes at high incline (10-15%) and 2 minutes at flat or low incline (0-3%). This keeps your heart rate elevated and prevents boredom.
3. Don't Hold the Handrails
Gripping the handrails can reduce your calorie burn by 20-25%. If you need balance support at steep inclines, use a light fingertip touch instead.
4. Swing Your Arms Naturally
Let your arms swing opposite to your legs. This engages your core and upper body, slightly increasing energy expenditure.
5. Maintain Good Posture
Stand tall with your shoulders back. Leaning forward (especially on inclines) reduces the work your muscles do and decreases calorie burn.
6. Extend Your Duration
Since walking is lower impact, you can often do longer sessions. A 45-minute incline walk burns significantly more total calories than a 20-minute jog.
Sample Walking Workouts
Beginner Incline Walk (30 min, ~180 kcal for 70 kg)
- 5 min warm-up: 4 km/h, 0% incline
- 20 min main: 5 km/h, 5% incline
- 5 min cool-down: 4 km/h, 0% incline
Intermediate Hill Intervals (30 min, ~210 kcal for 70 kg)
- 5 min warm-up: 5 km/h, 0% incline
- 4 rounds of: 3 min at 10% incline, 2 min at 2% incline
- 5 min cool-down: 4 km/h, 0% incline
Advanced Incline Challenge (45 min, ~380 kcal for 70 kg)
- 5 min warm-up: 5 km/h, 0% incline
- 35 min main: 5.5 km/h, 12% incline
- 5 min cool-down: 4 km/h, 0% incline
Conclusion
Walking on a treadmill is an effective, low-impact way to burn calories and improve cardiovascular health. While flat walking at moderate speeds burns around 130-160 calories per 30 minutes, adding incline can nearly double your calorie burn without requiring you to run.
For personalized calculations based on your exact weight, speed, and incline preferences, use our free Treadmill Calorie Calculator. If you're focused on incline training, our specialized Incline Treadmill Calorie Calculator provides even more detailed insights.
Whether you're recovering from an injury, just starting out, or simply prefer walking to running, incline treadmill walking is a powerful tool for reaching your fitness goals.