Treadmill Weight Loss Calculator
Estimate how much weight you can lose with your treadmill workouts. This calculator uses your body data, treadmill settings, and weekly workout plan to estimate your calorie deficit and expected weight change over time.
Step 1: Your Weekly Treadmill Workouts
Enter your typical treadmill workout settings and weekly frequency.
Walking or running?
333kcal per session
1330 kcal/week · MET 9.0 · 0.34 lb/week
Step 2: Your Body & Lifestyle
Step 3: Your Weight Loss Goals
1330kcal/week
Weekly Calories from Treadmill
190
kcal/day avg
17m
treadmill/day avg
2h 0m total · 4x per week · 1% incline · MET 9.0
~0.34lb/week
Estimated Weekly Weight Loss
Based on the 1182 kcal/week you burn above resting (your maintenance calories already include resting burn).
~22 g/day(0.8 oz/day)
Daily weight loss average
Daily treadmill burn is approximately 9.5% of a 2000 kcal daily diet.
Your Metabolic Profile
BMR (Basal Metabolic Rate)
1628 kcal/day
TDEE (Maintenance Calories)
2239 kcal/day
For most people, a weight loss rate of about 0.5 to 2 lb (0.25 to 1.0 kg) per week is considered a reasonable range. Talk to a doctor or dietitian before making major changes to your diet or exercise. Calories use the ACSM walking and running equations.
About the Treadmill Weight Loss Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and fitness enthusiast from Germany. I created this weight loss calculator to help gym-goers plan their fitness journey with data-driven projections.
How the Treadmill Weight Loss Calculator Works
This calculator estimates your potential weight loss based on your weekly treadmill routine combined with your personal metabolic data. It uses scientifically established formulas to provide realistic projections.
1. Weekly Treadmill Calories
We calculate the calories you burn from your weekly treadmill workouts with the ACSM metabolic equations:
- Walking: VO2 = 0.1 × S + 1.8 × S × G + 3.5 (S = speed in m/min, G = incline as a fraction)
- Running: VO2 = 0.2 × S + 0.9 × S × G + 3.5
- Calories per minute = VO2 × weight (kg) ÷ 1000 × 5, and MET = VO2 ÷ 3.5
- For weight loss we count only the calories above resting (VO2 − 3.5), because your maintenance calories (TDEE) already include resting burn
Treadmill MET Values by Speed and Incline (ACSM; walking up to 6.4 km/h, running above)
| Speed (km/h) | Speed (mph) | 0% Incline | 5% Incline | 10% Incline |
|---|---|---|---|---|
| 5.0 | 3.1 | 3.4 | 5.5 | 7.7 |
| 6.5 | 4.0 | 7.2 | 8.6 | 10.0 |
| 8.0 | 5.0 | 8.6 | 10.3 | 12.0 |
| 10.0 | 6.2 | 10.5 | 12.7 | 14.8 |
| 12.0 | 7.5 | 12.4 | 15.0 | 17.6 |
Pro tip: Adding incline significantly boosts calorie burn. For serious incline training, check our best incline treadmills guide for machines that support 15-40% incline.
2. Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at complete rest. We use the Mifflin-St Jeor equation:
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161
3. Total Daily Energy Expenditure (TDEE)
Your TDEE estimates how many calories you burn in a typical day based on your activity level (excluding treadmill workouts):
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Mostly sitting, desk job |
| Lightly Active | 1.375 | Some walking, light activity |
| Moderately Active | 1.55 | On your feet a lot, light exercise |
| Very Active | 1.725 | Physical job or very active lifestyle |
4. Incline Training Benefits
Training on an incline significantly increases calorie burn:
- A 5% incline can increase calorie burn by 20-30%
- Incline walking is lower impact than running at the same calorie expenditure
- Higher inclines engage more muscle groups, including glutes and hamstrings
5. Calorie Deficit and Weight Loss
Weekly deficit: Treadmill calories above resting + (TDEE − daily intake) × 7
Weekly weight loss: Weekly deficit ÷ 7,700 kcal (approximately 1 kg of fat)
Time to goal: (Current weight − goal weight) × 7,700 ÷ weekly deficit
Important Considerations
- Results are estimates based on average metabolic rates and may vary individually
- Treadmill calorie displays often overestimate—our calculator uses the ACSM metabolic equations with your body weight
- Weight loss may not be linear—expect fluctuations due to water retention
- Sustainable weight loss is typically 0.25–1.0 kg per week
- Varying speed and incline during workouts (interval training) may increase total calorie burn
References
- Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241-247.
- Ainsworth BE, et al. "Compendium of Physical Activities: an update of activity codes and MET intensities." Med Sci Sports Exerc. 2000;32(9 Suppl):S498-504.
- Minetti AE, et al. "Energy cost of walking and running at extreme uphill and downhill slopes." J Appl Physiol. 2002;93(3):1039-1046.
Weight Loss Comparison Articles
Explore how treadmill compares to other exercises for weight loss:
Cycling vs Treadmill for Weight Loss
Outdoor cycling vs indoor running
Outdoor Running vs Treadmill
Indoor vs outdoor running comparison
Treadmill vs Elliptical for Weight Loss
Popular gym machine comparison
Treadmill vs StairMaster
Running vs climbing
Treadmill vs Stationary Bike
Classic gym machine comparison
Treadmill vs Rowing Machine
Lower body vs full-body cardio
Flat vs Incline Treadmill
Optimize your treadmill workout
Related Treadmill Calculators
Related Calculators
Other helpful calculators for Gym
Treadmill Calorie Calculator
Treadmill running burns about 10–15 calories per minute (ACSM equations). Calculate your exact calories burned — running, walking, or incline — using weight, speed, and duration.
Running Calorie Calculator
Running burns roughly 0.9–1.0 kcal per kg of body weight per km — about 100–120 calories per mile for a 155 lb runner. Enter distance, time, and weight for your exact burn.