Treadmill calorie calculator
A 30-minute treadmill walk at 160 lb burns about 138 calories using entry 17355, Walking, treadmill, 3.0 to 3.4 mph (4.8 to 5.5 km/h), 0% grade, at 3.8 MET. The number changes with speed, incline and body weight.
Your treadmill session
The speed and incline choices below are the entries listed in the 2024 Adult Compendium of Physical Activities. Walking entries name a treadmill. Running by speed and hill entries do not, while curved treadmill entries describe that equipment explicitly.
Compendium entry 17355 at 3.8 MET
From a listed MET to session calories
Calories equals MET times body weight in kilograms times hours. The Compendium MET definition, checked October 10, 2026, gives 1 MET = 1 kcal per kg per hour.
Pounds divided by 2.2046 gives kilograms. Minutes divided by 60 gives hours. The calculator rounds the final result to whole calories, using the selected entry's MET without interpolating between speeds or grades.
A distance-based walk has a separate calculation in calories burned walking a mile. For a count of steps, the steps to calories calculator and steps to miles calculator cover those inputs.
Compendium entries available in this calculator
Codes, descriptions and MET values come from the Compendium walking list and Compendium running list, checked October 10, 2026. Code 12412 is marked as an estimated MET value in red on the Compendium page.
Walking
| Code | Description | MET |
|---|---|---|
| 17340 | Walking, treadmill, less than 1.0 mph, 0% grade | 2.1 |
| 17343 | Walking, treadmill, 1.0 mph, 0% grade | 2.3 |
| 17346 | Walking, treadmill, 1.2 to 1.9 mph, 0% grade (1.9 to 3.1 km/h) | 2.8 |
| 17349 | Walking, treadmill, 2.0 to 2.4 mph (3.2 to 3.9 km/h), 0% grade | 3.0 |
| 17352 | Walking, treadmill, 2.5 to 2.9 mph (4.0 to 4.7 km/h), 0% grade | 3.5 |
| 17355 | Walking, treadmill, 3.0 to 3.4 mph (4.8 to 5.5 km/h), 0% grade | 3.8 |
| 17358 | Walking, treadmill, 3.5 to 3.9 mph (5.6 to 6.3 km/h), 0% grade | 4.8 |
| 17361 | Walking, treadmill, 4.0 to 4.4 mph (6.4 to 7.1 km/h), 0% grade | 5.8 |
| 17364 | Walking, treadmill, 4.5 to 4.9 mph (7.2 to 7.9 km/h), 0% grade | 6.8 |
| 17367 | Walking, treadmill, 5.0 to 5.5 mph (8.0 to 8.9 km/h), 0% grade | 8.3 |
| 17382 | Walking, treadmill, downhill (-3% to -12% grade), 2.8 to 3.1 mph | 3.3 |
| 17412 | Walking, treadmill, downhill (-5% to -25% grade), 2.8 mph, with Nordic Poles | 3.3 |
| 17434 | Walking, treadmill, 2.5 mph, 0% grade, 5 to 20 degrees C, 40 lb (18.2 kg) load | 4.8 |
| 17438 | Walking, treadmill, 2.5 mph, 0% grade, -10 to 0 degrees C, 40 lb (18.2 kg) load | 5.8 |
| 17455 | Walking, Curved treadmill, 3.0 to 5.0 mph, brisk pace | 8.3 |
| 17492 | Walking, with a walker or step-to gait on treadmill, 0.7 mph (1.1 km/h), 0% grade | 1.5 |
Running
| Code | Description | MET |
|---|---|---|
| 12405 | Running/jogging, curved treadmill, 3.0 to 3.9 mph | 5.3 |
| 12408 | Running/jogging, curved treadmill, 4.0 to 4.9 mph | 6.5 |
| 12410 | Running curved treadmill, 5.0 to 5.9 mph | 11.0 |
| 12412 | Running curved treadmill, 7.0 to 7.9 mph | 12.0 (estimated) |
| 12414 | Running curved treadmill, 8.0 to 8.9 mph | 14.0 |
| 12416 | Running curved treadmill, 9.0 to 9.9 mph | 16.8 |
| 12026 | Jogging 2.6 to 3.7 mph | 3.3 |
| 12028 | Running, 4 to 4.2 mph (13 min/mile) | 6.5 |
| 12029 | Running 4.3 to 4.8 mph | 7.8 |
| 12030 | Running, 5.0 to 5.2 mph (12 min/mile) | 8.5 |
| 12045 | Running, 5.5 -5.8 mph | 9.0 |
| 12050 | Running, 6-6.3 mph (10 min/mile) | 9.3 |
| 12060 | Running, 6.7 mph (9 min/mile) | 10.5 |
| 12070 | Running, 7 mph (8.5 min/mile) | 11.0 |
| 12080 | Running, 7.5 mph (8 min/mile) | 11.8 |
| 12090 | Running, 8 mph (7.5 min/mile) | 12.0 |
| 12100 | Running, 8.6 mph (7 min/mile) | 12.5 |
| 12110 | Running, 9 mph (6.5 min/mile) | 13.0 |
| 12115 | Running, 9.3 to 9.6 mph | 14.8 |
| 12120 | Running, 10 mph (6 min/mile) | 14.8 |
| 12130 | Running, 11 mph (5.5 min/mile) | 16.8 |
| 12132 | Running, 12 mph (5.0 min/mile) | 18.5 |
| 12134 | Running, 13 mph (4.6 min/mile) | 19.8 |
| 12135 | Running, 14 mph (4.3 min/mile) | 23.0 |
Incline
| Code | Description | MET |
|---|---|---|
| 17032 | Climbing hills, no load, 5 to 20% grade, very slow pace | 5.0 |
| 17034 | Climbing hills, no load, 1 to 5% grade, moderate-to-brisk pace | 5.3 |
| 17035 | Climbing hills, no load, 6 to 10% grade, moderate-to-brisk pace | 7.0 |
| 17036 | Climbing hills, no load, 11 to 20% grade, slow-to-moderate pace | 8.8 |
| 17037 | Climbing hills, no load, 4.0 to 5.0 mph, 3 to 5% grade, very fast pace | 10.0 |
| 17038 | Climbing hills, no load, steep grade (30%), slow pace (less than 1.2 mph) | 8.5 |
| 17039 | Climbing hills, no load, very steep grade (30-40%), 1.2 to 1.8 mph | 15.5 |
| 17040 | Climbing hills, no load, steep grade (10-40%), 1.8 to 5.0 mph | 16.3 |
| 12255 | Running uphill, 4.5mph, 5% incline | 10.3 |
| 12260 | Running uphill, 6.0 mph, 5% incline | 13.3 |
| 12265 | Running uphill, 7.0 mph, 5% incline | 15.5 |
| 12325 | Running uphill, 5.0 to 5.9 mph, 15% incline | 17.5 |
| 12335 | Running uphill, 0.6 to 0.79 mph, 30% incline | 8.8 |
| 12337 | Running uphill, 0.8 to 0.99 mph, 30% incline | 10.3 |
| 12339 | Running uphill, 1.0 to 1.19 mph, 30% incline | 11.8 |
| 12341 | Running uphill, 1.2 to 1.39 mph, 30-40% incline | 13.5 |
| 12343 | Running uphill, 1.4 to 1.59 mph, 30% incline | 14.8 |
| 12345 | Running uphill, >1.6mph, 10-30% incline | 16.3 |
| 17475 | Walking treadmill, backwards, 2.5 mph, +10% grade | 7.8 |
Level treadmill walking for 30 and 60 minutes
| Code | MET | Description | 130 lb 30 min | 130 lb 60 min | 160 lb 30 min | 160 lb 60 min | 190 lb 30 min | 190 lb 60 min | 220 lb 30 min | 220 lb 60 min |
|---|---|---|---|---|---|---|---|---|---|---|
| 17340 | 2.1 | Walking, treadmill, less than 1.0 mph, 0% grade | 62 | 124 | 76 | 152 | 90 | 181 | 105 | 210 |
| 17343 | 2.3 | Walking, treadmill, 1.0 mph, 0% grade | 68 | 136 | 83 | 167 | 99 | 198 | 115 | 230 |
| 17346 | 2.8 | Walking, treadmill, 1.2 to 1.9 mph, 0% grade (1.9 to 3.1 km/h) | 83 | 165 | 102 | 203 | 121 | 241 | 140 | 279 |
| 17349 | 3.0 | Walking, treadmill, 2.0 to 2.4 mph (3.2 to 3.9 km/h), 0% grade | 88 | 177 | 109 | 218 | 129 | 259 | 150 | 299 |
| 17352 | 3.5 | Walking, treadmill, 2.5 to 2.9 mph (4.0 to 4.7 km/h), 0% grade | 103 | 206 | 127 | 254 | 151 | 302 | 175 | 349 |
| 17355 | 3.8 | Walking, treadmill, 3.0 to 3.4 mph (4.8 to 5.5 km/h), 0% grade | 112 | 224 | 138 | 276 | 164 | 327 | 190 | 379 |
| 17358 | 4.8 | Walking, treadmill, 3.5 to 3.9 mph (5.6 to 6.3 km/h), 0% grade | 142 | 283 | 174 | 348 | 207 | 414 | 239 | 479 |
| 17361 | 5.8 | Walking, treadmill, 4.0 to 4.4 mph (6.4 to 7.1 km/h), 0% grade | 171 | 342 | 210 | 421 | 250 | 500 | 289 | 579 |
| 17364 | 6.8 | Walking, treadmill, 4.5 to 4.9 mph (7.2 to 7.9 km/h), 0% grade | 200 | 401 | 247 | 494 | 293 | 586 | 339 | 679 |
| 17367 | 8.3 | Walking, treadmill, 5.0 to 5.5 mph (8.0 to 8.9 km/h), 0% grade | 245 | 489 | 301 | 602 | 358 | 715 | 414 | 828 |
Running from 5 to 8 mph for 30 and 60 minutes
These running entries specify speeds without naming a treadmill. Curved treadmill choices have their own descriptions in the entry list above.
| Code | MET | Description | 130 lb 30 min | 130 lb 60 min | 160 lb 30 min | 160 lb 60 min | 190 lb 30 min | 190 lb 60 min | 220 lb 30 min | 220 lb 60 min |
|---|---|---|---|---|---|---|---|---|---|---|
| 12030 | 8.5 | Running, 5.0 to 5.2 mph (12 min/mile) | 251 | 501 | 308 | 617 | 366 | 733 | 424 | 848 |
| 12045 | 9.0 | Running, 5.5 -5.8 mph | 265 | 531 | 327 | 653 | 388 | 776 | 449 | 898 |
| 12050 | 9.3 | Running, 6-6.3 mph (10 min/mile) | 274 | 548 | 337 | 675 | 401 | 802 | 464 | 928 |
| 12060 | 10.5 | Running, 6.7 mph (9 min/mile) | 310 | 619 | 381 | 762 | 452 | 905 | 524 | 1048 |
| 12070 | 11.0 | Running, 7 mph (8.5 min/mile) | 324 | 649 | 399 | 798 | 474 | 948 | 549 | 1098 |
| 12080 | 11.8 | Running, 7.5 mph (8 min/mile) | 348 | 696 | 428 | 856 | 508 | 1017 | 589 | 1178 |
| 12090 | 12.0 | Running, 8 mph (7.5 min/mile) | 354 | 708 | 435 | 871 | 517 | 1034 | 599 | 1197 |
Listed grades and inclines for 30 and 60 minutes
Hill descriptions retain their stated grades and paces. They do not specify treadmill equipment. Entry 17475 explicitly describes backward treadmill walking.
| Code | MET | Description | 130 lb 30 min | 130 lb 60 min | 160 lb 30 min | 160 lb 60 min | 190 lb 30 min | 190 lb 60 min | 220 lb 30 min | 220 lb 60 min |
|---|---|---|---|---|---|---|---|---|---|---|
| 17032 | 5.0 | Climbing hills, no load, 5 to 20% grade, very slow pace | 147 | 295 | 181 | 363 | 215 | 431 | 249 | 499 |
| 17034 | 5.3 | Climbing hills, no load, 1 to 5% grade, moderate-to-brisk pace | 156 | 313 | 192 | 385 | 228 | 457 | 264 | 529 |
| 17035 | 7.0 | Climbing hills, no load, 6 to 10% grade, moderate-to-brisk pace | 206 | 413 | 254 | 508 | 302 | 603 | 349 | 699 |
| 17036 | 8.8 | Climbing hills, no load, 11 to 20% grade, slow-to-moderate pace | 259 | 519 | 319 | 639 | 379 | 758 | 439 | 878 |
| 17037 | 10.0 | Climbing hills, no load, 4.0 to 5.0 mph, 3 to 5% grade, very fast pace | 295 | 590 | 363 | 726 | 431 | 862 | 499 | 998 |
| 17038 | 8.5 | Climbing hills, no load, steep grade (30%), slow pace (less than 1.2 mph) | 251 | 501 | 308 | 617 | 366 | 733 | 424 | 848 |
| 17039 | 15.5 | Climbing hills, no load, very steep grade (30-40%), 1.2 to 1.8 mph | 457 | 914 | 562 | 1125 | 668 | 1336 | 773 | 1547 |
| 17040 | 16.3 | Climbing hills, no load, steep grade (10-40%), 1.8 to 5.0 mph | 481 | 961 | 591 | 1183 | 702 | 1405 | 813 | 1627 |
| 12255 | 10.3 | Running uphill, 4.5mph, 5% incline | 304 | 607 | 374 | 748 | 444 | 888 | 514 | 1028 |
| 12260 | 13.3 | Running uphill, 6.0 mph, 5% incline | 392 | 784 | 483 | 965 | 573 | 1146 | 664 | 1327 |
| 12265 | 15.5 | Running uphill, 7.0 mph, 5% incline | 457 | 914 | 562 | 1125 | 668 | 1336 | 773 | 1547 |
| 12325 | 17.5 | Running uphill, 5.0 to 5.9 mph, 15% incline | 516 | 1032 | 635 | 1270 | 754 | 1508 | 873 | 1746 |
| 12335 | 8.8 | Running uphill, 0.6 to 0.79 mph, 30% incline | 259 | 519 | 319 | 639 | 379 | 758 | 439 | 878 |
| 12337 | 10.3 | Running uphill, 0.8 to 0.99 mph, 30% incline | 304 | 607 | 374 | 748 | 444 | 888 | 514 | 1028 |
| 12339 | 11.8 | Running uphill, 1.0 to 1.19 mph, 30% incline | 348 | 696 | 428 | 856 | 508 | 1017 | 589 | 1178 |
| 12341 | 13.5 | Running uphill, 1.2 to 1.39 mph, 30-40% incline | 398 | 796 | 490 | 980 | 582 | 1163 | 674 | 1347 |
| 12343 | 14.8 | Running uphill, 1.4 to 1.59 mph, 30% incline | 436 | 873 | 537 | 1074 | 638 | 1276 | 738 | 1477 |
| 12345 | 16.3 | Running uphill, >1.6mph, 10-30% incline | 481 | 961 | 591 | 1183 | 702 | 1405 | 813 | 1627 |
| 17475 | 7.8 | Walking treadmill, backwards, 2.5 mph, +10% grade | 230 | 460 | 283 | 566 | 336 | 672 | 389 | 778 |
Where 12-3-30 fits in the listed grades
12-3-30 means 12% incline, 3 mph and 30 minutes. The Compendium has no entry for exactly 12% at 3 mph. Its closest listed match by grade is 17036, whose description reads "Climbing hills, no load, 11 to 20% grade, slow-to-moderate pace" at 8.8 MET. That description states no speed and does not name a treadmill.
For 30 minutes, entry 17036 gives about 259 calories at 130 lb, 319 at 160 lb, 379 at 190 lb and 439 at 220 lb. These numbers use that hill entry, not a separately measured MET for 12-3-30.
Limits of a Compendium estimate
The Compendium limits statement, checked October 10, 2026, says "The Compendium was not developed to determine the precise energy cost of activities within an individual."
Other activities and a daily total
Separate entries underpin the estimates for jump rope sessions, the cycling calorie calculator and lifting weights. The TDEE calculator addresses a daily total rather than a selected treadmill session.
Food logging in TrueCal
TrueCal offers free manual calorie logging. Pro includes logging from a typed description, voice, photo or barcode, plus protein, carbs and fat breakdowns with sources.