How Many Calories Do You Burn on a Treadmill at an Incline?

How Many Calories Do You Burn on a Treadmill at an Incline?

Estimated read time: 4 minutes.

It’s no secret that running is one of the most efficient ways to burn calories. But how many calories you burn while running depends on various factors, including your weight, pace, and incline. In this blog post, we’ll break down how many calories you can expect to burn on a treadmill at different inclines.

How Incline Impacts Calorie Burn 

The steeper the incline, the more calories you’ll burn. That’s because running on an incline is more challenging than running on a flat surface. When you add an incline to your run, you’re essentially turning it into a hill workout. And as anyone who has ever run up a hill can attest, running uphill is tough!

To get an idea of how much extra effort is required to run on an incline, consider this: a 155-pound person will burn approximately 298 calories per hour running at a 5% incline, 3.8 mph pace. If that same person were to increase the incline to 10%, they would burn approximately 346 calories per hour. So, by increasing the incline from 5% to 10%, the person would burn an extra 48 calories in an hour. Calculate by yourself using the Treadmill Calculator

Of course, calorie burn isn’t the only reason to run on an incline. Running on an incline can also help improve your speed and endurance. That’s because running on an incline forces your muscles to work harder, which can lead to gains in both speed and endurance over time.

Using the Treadmill Incline as Part of a Weight Loss Plan

When you’re walking or running on a flat surface, you’re mostly working your lower body. But when you add an incline, you work your lower body muscles harder and engage your upper body and core. This means that you can burn more calories by using the incline on the treadmill.

The best way to use the incline for weight loss is to start slow and gradually increase the incline over time. For example, if you start with a 1% incline, you can increase it by 0.5% every minute until you reach your desired level. Walking or running at a higher incline will help you burn more calories and fat, leading to weight loss.

You can add intervals to your treadmill workout if you want to burn even more calories. Intervals are periods of high intensity followed by periods of low intensity. For example, you might run for 30 seconds at a 5% incline, then walk for one minute at a 1% incline. Repeating this pattern for 20-30 minutes can help you torch even more calories.

If you combine your treadmill routine with a healthy diet, you can expect to see some serious results. Eat properly proportioned meals and snacks throughout the day, and make sure to drink plenty of water. You need to consume more calories when you exercise, so forget those fad diets!

How to Measure Your Progress and Stay Motivated While Using the Treadmill Incline

The best way to stay motivated while using the treadmill incline is to see results. That’s why it’s important to track your progress and make sure you’re burning more calories as you increase the incline.

There are a few different ways to measure your progress. First, you can use a heart rate monitor to ensure you’re working hard enough to see results. Aim for a heart rate that’s at least 50% of your max heart rate. You can also use a fitness tracker or an app on your phone to track your steps, distance, and calories burned.

Another way to measure your progress is to take before and after photos. This can be a great way to see how your body is changing over time. And finally, make sure to weigh yourself regularly so you can see the numbers on the scale going down.

Don’t get discouraged if you do not see the results you want. It takes time to see changes in your body, so be patient and keep at it. Remember, consistency is key! Try to stick with your treadmill routine for at least a few weeks before you give up.


Treadmills are a great way to exercise; using the incline can help you burn even more calories. Whether you’re looking to lose weight or improve your fitness level, using the treadmill incline is a great way to do it. Start slowly by increasing the incline gradually over time, and add intervals for an even more intense workout. Make sure to track your progress so you can see how well you’re doing and stay motivated by seeing results.

FAQs About Incline and Calorie Burn on a Treadmill

How much does incline affect calorie burn on a treadmill? 

The steeper the incline, the more calories you’ll burn. 

Is it better to run on a treadmill or outside? 

It depends on your goals. If you’re looking to burn calories, a treadmill can be more effective since you can control the speed and incline. However, running outside has its own benefits, such as fresh air and different scenery. 

Can I increase my calorie burn by running faster on a flat surface? 

Yes, running at a faster pace will burn more calories than running at a slower pace. But keep in mind that running too fast can lead to injuries, so it’s important to find a balance that works for you. 

Are there any other benefits to running on an incline? 

Yes! In addition to burning more calories, running on an incline can also improve your speed and endurance.

Joseph Peele