About

Standard treadmill counters are notoriously inaccurate because they often ignore the specific metabolic cost of vertical displacement. When training for endurance or weight management, relying on generic estimates leads to caloric miscalculations of up to 30%. This tool utilizes the American College of Sports Medicine (ACSM) metabolic equations to determine energy expenditure. It specifically isolates the vertical component of your run, demonstrating how incline grade acts as a force multiplier for caloric burn.

Accuracy depends on the precise integration of speed (velocity) and grade (slope). The physics of lifting body mass against gravity requires significantly more oxygen consumption than horizontal displacement alone. This calculator computes the Gross VO2 and converts it to kilocalories, providing a comparative analysis between flat-ground effort and incline training.

Formulas

The calculator employs the ACSM running equation to determine Volume of Oxygen (VO₂) consumed. The total oxygen cost is the sum of the horizontal component, vertical component, and resting uptake.

VO₂ = Horizontal + Vertical + Resting

VO₂ = 0.1 × S + 1.8 × S × G + 3.5

Where S is speed in meters/minute and G is the grade expressed as a decimal (e.g., 5% = 0.05). Energy expenditure is derived using the caloric equivalent of oxygen:

Kcal/min = VO₂ × W_kg1000 × 5

Reference Data

Speed (mph)	Incline (%)	METs	Burn/Hour (150lb)	Burn/Hour (180lb)	Burn/Hour (200lb)
3.0 (Walk)	0%	3.3	224	269	299
3.0 (Walk)	5%	5.3	360	432	480
3.0 (Walk)	10%	7.3	496	595	661
3.0 (Walk)	15%	9.3	632	758	842
6.0 (Jog)	0%	10.2	693	831	924
6.0 (Jog)	5%	12.8	870	1044	1160
6.0 (Jog)	10%	15.3	1040	1248	1386
7.5 (Run)	0%	12.8	870	1044	1160
7.5 (Run)	2%	13.9	945	1134	1260
9.0 (Fast)	0%	15.3	1040	1248	1386
10.0 (Sprint)	0%	17.0	1156	1387	1541

Frequently Asked Questions

Vertical displacement requires fighting gravity. The metabolic cost of lifting body mass is determined by the term 1.8 × Speed × Grade in the ACSM formula. Even a modest 2% incline increases the energy requirement significantly compared to flat running.

Yes. Holding handrails reduces the load on the lower body and core stabilizers. This "unweighting" invalidates the ACSM equations, potentially overestimating calorie burn by 20% to 30%. For accuracy, arms should swing freely.

The conversion factor is approximately 26.8. Multiply speed in mph by 26.82 to get meters per minute. For km/h, the multiplier is 16.67.

The specific equation used here is optimized for running (speeds > 5.0 mph). Walking mechanics differ slightly in efficiency. While the incline physics remain constant, walking estimates at very steep grades may vary due to biomechanical efficiency changes.