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.
Step 2: Your Body & Lifestyle
Step 3: Your Weight Loss Goals
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 using the MET (Metabolic Equivalent of Task) method:
- Formula: Calories = MET × Weight (kg) × Time (hours) × 1.05
- Base MET starts at 2.0 for slow walking and increases with speed
- Incline adjustment: Each 1% incline adds approximately 0.2 to the MET value
- The 1.05 factor accounts for EPOC (Excess Post-Exercise Oxygen Consumption)
Treadmill MET Values by Speed and Incline
| Speed (km/h) | Speed (mph) | 0% Incline | 5% Incline | 10% Incline |
|---|---|---|---|---|
| 5.0 | 3.1 | 3.6 | 4.6 | 5.6 |
| 6.5 | 4.0 | 4.8 | 5.8 | 6.8 |
| 8.0 | 5.0 | 6.5 | 7.5 | 8.5 |
| 10.0 | 6.2 | 8.5 | 9.5 | 10.5 |
| 12.0 | 7.5 | 9.5 | 10.5 | 11.5 |
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 + (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 more accurate MET-based calculations
- 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.
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