How To Burn 800 Calories A Day On A Treadmill

Trying to Lose 500 calories a day is enough to work, but 800? That’s a lot. But then if you manage to shed that much in only one day, you’ll be accelerating your weight loss journey in no small way.

Treadmills can help you achieve this, though you shouldn’t expect it to be easy because a lot of speed and incline is going to be involved. That aside, you also need to spend more time doing workouts.

If all these are things, you’re willing to do to achieve your dream of shedding all those extra fat, then let’s get to it, shall we?

Working It on Your Treadmill

Especially when you’ve just started working out, you shouldn’t expect any magical results right away. Like every good thing in life, the perfect weight takes time to achieve.

Research has revealed that it’ll take a 185-pound person an average of 5 hours to shed 800 calories if that person walks at 2 mph on their treadmill the whole time.

That’s an average of 167 calories an hour. However, you can go for a faster pace, say 3.5 mph. If you do this, expect to shed at least 318 calories an hour and this will culminate into 800 calories in just three hours.

There is an even faster way to burn as much calorie–running. Instead of doing leisurely walks, why not run? If a 185-pound individual runs at a speed of 6 mph per hour, they’ll burn up to 800 calories in only an hour, how cool is that? Things will even get better if you introduce inclines to your treadmill exercises.

Introduce Load or Incline

The remarkable thesis of James McCormick, which he did for his masters, breaks things down to particles in the area of treadmill and inclines. James did a study on 13 individuals where he measured the average number of calories they discarded while doing a walk on a leveled treadmill versus on three separate levels of incline.

The people exercising approximated 3.4 calories per minute when they walked at no incline. However, they averaged 4.6 calories per minute when they walked at 5% incline and 6.4 calories a minute after waking at 10% incline.

They even shed 8.2 calories a minute going at 15% incline. Here is a breakdown of the percentage of increase in calorie burn they experienced after each increase in incline.

  • 5% incline equals 35% increase compared to level walking
  • 10% incline equals 88% increase compared to level walking
  • 15% incline equals 141% increase compared to level walking

James went ahead to calculate the average calorie burns based on the additional load that a weighted vest supplies. Adding 10% of the individual’s body weight on a horizontal treadmill boosted the calorie burn by 3%. However, it skyrocketed to between 8.5 and 9.2% after an incline was introduced.

Things You Should Note

As much as it is possible to run on your treadmill and lose up to 1,000 calories in a day, this doesn’t necessarily mean it is the right thing to do. Despite its health benefits, running a lot can take its toll on your muscles and cause injuries.

If instead, you do some cross-training alongside the running, you’ll give your body and your mind a better chance of developing healthily. Here are a few examples of exercises you can do burn calories without using a treadmill:

  • Swimming
  • Stationary cycling
  • Trampolining
  • Martial arts
  • Rowing
  • Jumping rope
  • Step aerobics (high-impact)

When making your weight loss goals, take out time to find out whether the goals you’ve set for yourself are truly healthy and realistic. Ideally, you need to lose up to 3,500 more calories than you consume if you want to lose one pound.

However, it is neither healthy nor sustainable to shed more than 2 pounds in one week as you may wind up doing more harm than good. So, whatever you do, stick to losing between 1-2 pounds a week and try not to overwork yourself.

If you calculate it well, you’ll need to shed between 500 and 1000 calories in a day to keep up with this goal. Reduce your calorie consumption while you do more physical activities and you should be able to achieve it.

Meanwhile, you will want to avoid starving yourself simply because you don’t want to take too many calories. Once again, don’t overwork your body. Start with exercises that you can handle comfortably at first and gradually increase their intensity as time goes on.


Many women tend to lose weight healthily and safely when they’re on a 1,200 to 1,500 calories per day plan. for men, it is between 1,500 and 1,800 calories per day.

If you have to go as low as 800 calories, make sure it is with the close supervision of your doctor.

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Last Updated on January 2, 2024