30-minute calories at 180 lb by incline and speed
| Incline | 2.5 mph | 3.0 mph | 3.5 mph | 4.0 mph |
|---|---|---|---|---|
| 0 % | 125 | 141 | 158 | 174 |
| 3 % | 169 | 195 | 220 | 245 |
| 6 % | 214 | 248 | 282 | 316 |
| 9 % | 258 | 301 | 344 | 387 |
| 12 % | 302 | 354 | 406 | 458 |
| 15 % | 347 | 407 | 468 | 529 |
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
150 lb12-3-30 calories160 lb12-3-30 calories170 lb12-3-30 calories190 lb12-3-30 calories200 lb12-3-30 calories210 lb12-3-30 calories
Try any speed and incline with the incline walking calculator, or compare with a treadmill running session.
Last reviewed: October 2026 · Health disclaimer