Treadmill Oxygen Cost Calculator (ACSM Walking and Running Equations)
Oxygen cost in mL/kg/min, METs and calories for walking or running on a treadmill at a given speed and incline, from the ACSM metabolic equations.
Results
The dashed line marks the value you entered.
What this tool does
The American College of Sports Medicine metabolic equations add three parts: a resting 3.5 mL/kg/min, a horizontal cost that grows with speed, and a vertical cost that grows with speed times grade. Running costs about twice as much per metre as walking on the flat, but slopes cost less extra when running, which is why the coefficients differ. The equations are only valid at steady speed, so use the walking one up to roughly 6 km/h and the running one from about 8 km/h. Energy is worked out at about 5 kcal per litre of oxygen, and a treadmill set to 1 % incline is often said to match outdoor effort because it makes up for the missing air resistance.
Formula
walking: VO₂ = 0.1 S + 1.8 S G + 3.5 · running: VO₂ = 0.2 S + 0.9 S G + 3.5 (S in m/min, G = grade as a fraction, VO₂ in mL/kg/min)
Variables
| Symbol | Meaning | Unit |
|---|---|---|
v | Belt speed | km/h |
gr | Incline (grade) | % |
md | Walking or running | — |
kg | Body weight | kg |
mn | Duration | min |
VO | Oxygen cost | mL/(kg·min) |
MT | Intensity in METs | MET |
KM | Energy per minute | kcal/min |
KT | Energy for the whole session | kcal |
KN | Of which above resting | kcal |
Worked example
- Belt speed8 km/h
- Incline (grade)2 %
- Walking or running2
- Body weight70 kg
- Duration30 min
- Oxygen cost32.6 mL/(kg·min)
- Intensity in METs9.3 MET
- Energy per minute11.4 kcal/min
- Energy for the whole session342 kcal
- Of which above resting305 kcal
Limitations
- This tool is informational only. It does not diagnose, treat or replace a qualified health professional. Speak to a doctor before making decisions about your health.
- The result is an estimate based only on the values you type. Real situations often include factors this calculator does not know about.