What this tool does
Pick a running pace and how long you ran. Optional treadmill grade uses the ACSM running grade term. Output is gross and net kcal.
How it works
Pace maps to a speed in km/h. VO2 ≈ 0.2·S + 0.9·S·G + 3.5. Energy is 5 kcal per liter of oxygen.
Formula and methodology
ACSM running: VO2 (ml/kg/min) = 0.2·S + 0.9·S·G + 3.5. kcal = VO2/1000 × kg × min × 5.
How to interpret the result
A 30-minute steady run for 70 kg is often 250–350+ kcal. Hills and faster paces climb quickly. Still do not eat a bakery case because the belt said 600.
Example
75 kg, 30 minutes, steady, level: expect a few hundred kilocalories gross. The same time at 10% is a much harder (and costlier) session.
Common mistakes
- Counting a walk-run as a continuous tempo pace.
- Using the machine’s “calories” that assumed a 70 kg stranger.
When this estimate may be off
- You held the handrails on a steep belt.
- The session was mostly walking — use the walking tool.