30-minute calories at 110 lb by incline and speed
| Incline | 2.5 mph | 3.0 mph | 3.5 mph | 4.0 mph |
|---|---|---|---|---|
| 0 % | 76 | 86 | 96 | 106 |
| 3 % | 103 | 119 | 134 | 150 |
| 6 % | 131 | 151 | 172 | 193 |
| 9 % | 158 | 184 | 210 | 237 |
| 12 % | 185 | 217 | 248 | 280 |
| 15 % | 212 | 249 | 286 | 323 |
ACSM walking equation: VO2 = 0.1·S + 1.8·S·G + 3.5 (S in m/min, G as a fraction); kcal ≈ VO2 × kg ÷ 1000 × 5 per minute. Valid for walking speeds of roughly 1.9–3.7 mph; values at 4.0 mph are an extrapolation.
Is 12-3-30 a good workout?
It is a demanding but low-impact cardio session: at 12 % incline the energy cost of walking at 3 mph is similar to running at roughly 4.5–5 mph on the flat. Steep incline walking loads the calves and Achilles, so build up the incline and duration gradually and avoid holding the handrails, which reduces the work.
Other body weights
Try any speed and incline with the incline walking calculator, or compare with a treadmill running session.
Last reviewed: October 2026 · Health disclaimer