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Treadmill Speed & Calories Converter

Treadmills show speed, but most plans talk about pace. Enter your speed in km/h or mph, the incline, how long you walk or run and your weight. The converter shows your pace, the distance covered and a calorie estimate using a standard formula from exercise science (ACSM), which takes the incline into account.

How it works

• Pace = 60 ÷ speed (minutes per km or mile)
• Walking (under 6.5 km/h / 4 mph): oxygen use = 0.1 × speed + 1.8 × speed × grade + 3.5 (ACSM walking formula, speed in m/min)
• Running: oxygen use = 0.2 × speed + 0.9 × speed × grade + 3.5 (ACSM running formula)
• Calories per minute = oxygen use × weight kg ÷ 1000 × 5

Three things this tool can't see

• Your fitness. Fitter people and people of different builds burn different amounts. Treat it as a rough guide.
• Holding the rails. Holding on lowers the real effort a lot. Let go if you can do so safely.
• Your health. Steep inclines are hard on the heart and joints. Build up slowly and check with a doctor if needed.

This tool gives general information only and is not medical or nutrition advice. Check with a doctor before starting exercise or changing your diet. We make no health or performance claims. Some links on this site may earn us a commission. Read our disclosure.