Our sources

Where the numbers on this site come from.

Compendium of Physical ActivitiesMET values for walking at different speeds, used by the calorie calculator and burn estimator.
Physical Activity Guidelines for Americans, 2nd edition (U.S. HHS)The 150 minutes a week of moderate activity that the 8-Week Plan builds toward.
WHO guidelines on physical activity and sedentary behaviour (2020)The same 150–300 minute weekly range, and the point that any activity is better than none.
ACSM's Guidelines for Exercise Testing and Prescription (American College of Sports Medicine)The walking metabolic equation behind the incline vs speed comparison.
CDC: Physical activity for adultsPlain-language guidance on moderate intensity, including the talk test (you can talk, but not sing).

How we use them#

Calories are estimated as MET × 3.5 × body weight in kg ÷ 200 × minutes. That's the standard formula; real burn varies with fitness, incline, holding the rails and the machine itself. The weekly target of 150 minutes of moderate activity comes from the U.S. and WHO guidelines. We simplify for clarity and round numbers; if you spot an error, email hello@TreadmillsAnonymous.org.

Last reviewed October 30, 2026 · Sources · General information, not medical advice.