12-3-30 calories by body weight
| Body weight | 12-3-30 (gross) | Net | Flat 3 mph, 30 min |
|---|---|---|---|
| 120 lb (54 kg) | 236 kcal | 208 kcal | 94 kcal |
| 140 lb (64 kg) | 276 kcal | 242 kcal | 110 kcal |
| 160 lb (73 kg) | 315 kcal | 277 kcal | 126 kcal |
| 180 lb (82 kg) | 354 kcal | 311 kcal | 141 kcal |
| 200 lb (91 kg) | 394 kcal | 346 kcal | 157 kcal |
| 220 lb (100 kg) | 433 kcal | 381 kcal | 173 kcal |
| 250 lb (113 kg) | 492 kcal | 433 kcal | 196 kcal |
| 280 lb (127 kg) | 551 kcal | 484 kcal | 220 kcal |
| 300 lb (136 kg) | 590 kcal | 519 kcal | 236 kcal |
The ACSM walking equation
VO2 (ml/kg/min) = 0.1 × S + 1.8 × S × G + 3.5
S = speed in m/min · G = grade as a fraction (12 % = 0.12)
kcal/min ≈ VO2 × body weight (kg) ÷ 1000 × 5
S = speed in m/min · G = grade as a fraction (12 % = 0.12)
kcal/min ≈ VO2 × body weight (kg) ÷ 1000 × 5
From the American College of Sports Medicine’s guidelines for exercise testing; it is designed for walking speeds of about 50–100 m/min (1.9–3.7 mph). Gross calories include your resting metabolism; net calories subtract it (3.5 ml/kg/min).
Why incline is so effective
Every 1 % of grade adds the same oxygen cost as a big jump in speed: at 3 mph, going from 0 % to 12 % incline more than doubles the energy cost, while impact stays low. That is why the 12-3-30 workout went viral — but the steep climb also loads the calves and Achilles, so build up the incline over a few weeks.
Calories for every body weight
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Carrying a backpack? Use the rucking calorie calculator. Running on a treadmill? See the treadmill pace calculator.
Last reviewed: September 2026 · Health disclaimer