Walk and Run Metabolic Calculator
Use the ACSM metabolic equations to turn treadmill speed and grade into oxygen cost, METs and calories.
Session details
km/h
mph
%
kg
lbs
min
Oxygen cost
--ml/kg/min
--
Intensity--
Energy per minute--
Session total--
Absolute oxygen use--
Intensity bands
| Band | METs | Feels like |
|---|---|---|
| Light | < 3 | Easy conversation |
| Moderate | 3–6 | Can talk, not sing |
| Vigorous | 6–9 | Short sentences only |
| Very hard | 9+ | Words, not sentences |
The ACSM walking and running equations
Walking: VO₂ = (0.1 × speed) + (1.8 × speed × grade) + 3.5
Running: VO₂ = (0.2 × speed) + (0.9 × speed × grade) + 3.5
speed in metres per minute, grade as a decimal
Running: VO₂ = (0.2 × speed) + (0.9 × speed × grade) + 3.5
speed in metres per minute, grade as a decimal
…
Where they apply
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This tool is for general information and fitness planning only and is not a medical diagnosis.
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