Calculating
the Calories You Burn on Treadmills
Calculate the calories you burn per
mile FLAT (no incline)
150 pound person burns100 calories per mile flat
150 pounds = Your current weight in
pounds
100 calories (x) (cals you burn per mile)
Calculation: Your weight x 100 ÷
by 150 = ________
This number equals how many calories
you burn per mile
ACSM (American College of Sports Medicine)
recommends to ultimately burn 2000 exercise calories per week.
Calculate how many miles you would
have to walk per week to reach an expenditure of 2000.
2000 ÷_________ = ___________
Cals you burn per mile miles per week you'll need to do
For treadmills: Every 1% incline (grade)
increases the calories you burn by 10%!
Calculate how many calories you burn
per mile at specific inclines
Current calories burned per mile (Flat)
________ (calculated above)
1% incline Flat mile cals_______ x
1.1 = __________ cals per mile at this incline
2%________ x 1.2 = __________ cals
per mile
3%________ x 1.3 = __________ cals
per mile
4%________ x 1.4 = __________ cals
per mile
5%________ x 1.5 = __________ cals
per mile
6%________ x 1.6 = __________ cals
per mile
7%________ x 1.7 = __________ cals
per mile
8%________ x 1.8 = __________ cals
per mile
9%________ x 1.9 = __________ cals
per mile
10%_______ x 2.0 = __________ cals
per mile
11%_______ x 2.1 = __________ cals
per mile
12%_______ x 2.2 = __________ cals
per mile
Now you can figure out how many less miles you'll need to
walk (because of the inclines) to reach the ultimate goal
of 2000 calories burned per week.
Sample:
200 for a pound person
150
pounds = |
200
pounds |
100
cals |
X |
200 X 100 ÷ 150 = 133 calories
burned per mile FLAT
2000 (calories per week) ÷ 133 (cals per mile) = 15
miles per week need to be walked to burn the recommended 2000.
Flat = 133 cals per mile
1% 133 x 1.1 = 146 cals per mile
2% 133 x 1.2 = 160 cals per mile
3% 133 x 1.3 = 173 cals per mile
4% 133 x 1.4 = 186 cals per mile
5% 133 x 1.5 = 200 cals per mile
6% 133 x 1.6 = 212 cals per mile
7% 133 x 1.7 = 226 cals per mile
8% 133 x 1.8 = 239 cals per mile
9% 133 x 1.9 = 253 cals per mile
10% 133 x 2.0 = 266 cals per mile
11% 133 x 2.1 = 279 cals per mile
12% 133 x 2.2 = 293 cals per mile
