The walking pad companion
Make the desk miles count.
Work out what your walking pad session really adds up to: calories from a published equation, steps and distance from your speed and time, and a 12-3-30 plan that fits a pad that only tilts to 5 percent. Free, in your browser, no sign-up.
Free toolsNo sign-upFormula shown
Example session
Session2.5 mph0% incline00:00 min155 lb
A 155 lb walker at 2.5 mph for 45 minutes on a flat pad. Change any number in the calculator. How we computed it.
minutes of moderate activity a week is the CDC adult guideline. Brisk walking counts.
2.5mph or faster is what the CDC calls walking briskly, its example of moderate intensity.
12%is the 12-3-30 incline. Most walking pads stop at 4 to 9 percent, so the timer computes a flat equivalent.
Free tools
Two free tools that show their work
No mystery numbers. The calculator prints the equation it used and where it falls short, and the timer tells you what a 12-3-30 session becomes on the pad you actually own.
Start hereWalking pad calories calculator
Enter speed, incline, minutes and your weight. Get calories from the ACSM walking equation, estimated steps and distance, and a comparison at 2, 2.5, 3 and 3.5 mph.
Calculate calories
12% incline, solved12-3-30 timer
A 30-minute countdown with optional interval beeps, plus the flat-pad equivalent for your pad's top incline: a longer walk or a faster pace that lands on the same estimated calories.
Start the timerHow it works
How the app will work
Walking pads rarely talk to phones, and wrist trackers miss steps when your hands rest on a desk. PadStride starts from the two numbers you can trust: the speed on the pad and the clock.
- 1
Set your speed and go
Type the pad's speed and incline, start the session, and PadStride computes steps, distance and calories as you walk. Your phone's pedometer runs as a cross-check.
- 2
Follow a program or a goal
12-3-30 translated to your pad, interval walks, or a daily desk-walking goal that fits around meetings.
- 3
See the week add up
A weekly miles-at-the-desk report, with sessions written to Health Connect and Apple Health so your other apps agree.
What PadStride is, and is not
PadStride is
- A calculator and a guide. The tools estimate calories with the ACSM walking equation and say exactly where it falls short.
- Numerate about walking. Speed, incline, minutes and steps, with sources named on every page.
- Honest about effort. A 45-minute desk walk is real activity, and we tell you what it is and is not likely to do.
PadStride is not
- A weight-loss promise. Nothing here melts, torches or guarantees anything. Weight depends on much more than one walk.
- A pedometer app or a Bluetooth controller. The app will not connect to your pad; it works from the speed you set.
- Medical advice. If you have a heart condition, joint or balance problems, or are pregnant, talk with your doctor first.
From the guides
Fresh guides for pad walkers
Questions
Good questions, straight answers
How many calories does a walking pad burn?
It depends on your weight, speed, incline and time. For a 155 lb walker at 2.5 mph on a flat pad, the ACSM walking equation estimates about 3.6 calories a minute, roughly 160 in 45 minutes. Try the walking pad calories calculator with your own numbers; it shows the equation and its limits.
Can I do 12-3-30 on a walking pad?
Not exactly as written: 12-3-30 means a 12 percent incline, and most walking pads tilt to between 4 and 9 percent, many not at all. The 12-3-30 timer counts the 30 minutes and works out a longer or faster flat-pad walk that lands on the same estimated calories.
Is PadStride free?
The calculator, the timer and every guide are free, with no account. The PadStride app is in development, Android first; early-access members hear about it on launch day.
Does the app connect to my walking pad?
No. Most pads do not share data with phones, so PadStride works from the speed and incline you set and the time you walk, and uses your phone's pedometer as a cross-check. It is not a remote control and not a pedometer app.
Will a walking pad help me lose weight?
It can be part of it. Walking adds activity, and the calories it uses are real but modest, so results depend on food, sleep, consistency and time. We never promise an outcome; our weight loss guide does the honest math.
Who should check with a doctor before using a walking pad?
Anyone with a heart condition, uncontrolled blood pressure, joint or balance problems, dizziness, or a pregnancy, and anyone who has been inactive for a long time. Start slow, keep the speed low while typing, and stop if you feel pain or short of breath.
Is PadStride affiliated with a walking pad brand?
No. PadStride is an independent project by Viral Labs and is not affiliated with any walking pad maker, retailer or fitness app. When a guide names one, it says so on the page.