🏃 Elliptical Workout Calorie Calculator
Estimate calories burned on the elliptical based on your weight, duration, resistance & intensity
| Body Weight | Light (MET 3.5) | Moderate (MET 5.0) | Vigorous (MET 7.0) | HIIT (MET 9.0) |
|---|---|---|---|---|
| 120 lbs (54 kg) | 113 kcal | 161 kcal | 225 kcal | 290 kcal |
| 140 lbs (64 kg) | 132 kcal | 188 kcal | 263 kcal | 338 kcal |
| 160 lbs (73 kg) | 151 kcal | 216 kcal | 302 kcal | 388 kcal |
| 180 lbs (82 kg) | 170 kcal | 243 kcal | 340 kcal | 437 kcal |
| 200 lbs (91 kg) | 189 kcal | 270 kcal | 378 kcal | 486 kcal |
| 220 lbs (100 kg) | 208 kcal | 297 kcal | 416 kcal | 535 kcal |
| 250 lbs (113 kg) | 236 kcal | 338 kcal | 473 kcal | 607 kcal |
| Intensity Level | MET Value | Description | Perceived Exertion (RPE) |
|---|---|---|---|
| Very Light | 3.0 | No resistance, very slow | 1–3 / 10 |
| Light | 3.5 | Easy pace, minimal sweat | 3–4 / 10 |
| Moderate | 5.0 | Steady pace, noticeable effort | 5–6 / 10 |
| Vigorous | 7.0 | Hard effort, heavy breathing | 7–8 / 10 |
| HIIT / Max | 9.0 | Interval sprints, all-out effort | 9–10 / 10 |
| Goal | Recommended Duration | Intensity | Est. Cal Burn (160 lbs) |
|---|---|---|---|
| General Health | 20–30 min | Moderate | 145–215 kcal |
| Weight Loss | 45–60 min | Moderate–Vigorous | 325–450 kcal |
| Cardiovascular Fitness | 30–45 min | Vigorous | 300–430 kcal |
| Active Recovery | 20–30 min | Light | 100–150 kcal |
| Endurance Training | 60–90 min | Moderate | 430–650 kcal |
| HIIT Fat Loss | 20–30 min | HIIT intervals | 260–390 kcal |
Staying consistent with cardio exercise can be challenging for many peoples. However, using an elliptical trainer provides a great way to incorporate some cardio into your routine without adversely impacting you’re joints.
Depending on your goals with your workouts on the elliptical, knowing how many calorie you will burn is an essential part of maximizing your routine’s benefits. Using an elliptical workout calorie calculator can make this easier for you to determine.
Elliptical trainers typically have a screen that displays the number of calories burned during your workout. However, companies typically inflate the numbers to provide a more appealing number to the user. The calories burned calculator will take into account your weight and other factors to show a more accurate number of calories that your body have expended during your elliptical workout.
Understanding the Elliptical Workout Calorie Calculator
The number of calories that can be burned on the elliptical trainer is based on a value called MET, or the metabolic equivalent of the task performed. MET values for elliptical trainers can range from 3.5 for a very light workout to 9.0 or more for a high-intensity interval session.
Multiplying your weight in kilograms by the MET value for the elliptical trainer and the number of hours you trained will provide an estimate of the number of calories burned during that session.
The first and largest component of the calorie calculation will be your body weight. The heavier your body, the more energy it takes to exercise with your body. As a result, individuals of different weight will burn different amounts of calories during the same elliptical workout session. Other factors that will influence the number of calories burned include your age, gender, and the specific nature of your elliptical workout session. The energy expended will also decrease with age and differ between genders due to differences in muscle mass and hormones in the body.
The intensity at which you exercise on the elliptical trainer will also have an impact on the number of calories you can burn. A session that incorporates only minimal exertion may burn around 3.5 to 4.0 METS, while moderate effort can range around 5.0 METS. More intense efforts with heavy breathing can reach 7.0 METS, while high-intensity interval sessions may approach 9.0 METS. The level of resistance that you use will also impact the number of calories burned on the elliptical. Using the handles to exercise will increase the number of calories burned by 5 to 15 percent.
One of the biggest misconceptions regarding elliptical trainers is that performing the exercise for a longer period will result in a dramatic increased number of calories burned. While the duration of exercise does impact the number of calories burned, the intensity of those sessions has a more significant impact. For example, performing a 25-minute interval session will burn more calories than performing a 45-minute session of minimal effort.
Elliptical trainers will typically burn between 10 and 40 percent more calories than they will estimate using the machine’s built-in calculator. The calorie calculators built into elliptical machines dont take into account your body composition, strength, or fitness level. As a result, using an independent elliptical workout calorie calculator that allows for the input of your personal data will produce a more accurate estimate of the calories you will burn during your elliptical workouts using the machine.
Use the calculator above to experiment with the impact that different intensities and durations have on the number of calories burned on the elliptical trainer. Using an elliptical trainer allows for the burn of a significant number of calories without placing much strain on the joints in your body. As a result, it is one of the best ways to improve your cardiovascular system and increase endurance.
Elliptical trainers will also help to reduce excess body fat and increase the burning of body fat over time. Determining the number of calories burned during an elliptical training session can assist you in reaching your body composition goals. Whether your goal is to lose weight, build endurance, or increase your overall calorie expenditure, using the elliptical trainer will help you to reach your goal.
Additionally, knowing how many calories are burned will help those who perform intense workouts to ensure they are providing their bodies with enough fuel to continue to perform at an exceptional level. Endurance athletes may use the number of calories burned to balance the calories that are consumed with their training schedule. Individuals who are attempting to lose fat may also use the information to calculate the total expenditure of their body fat from these training sessions.
