How this calculator works
The 2011 Compendium of Physical Activities lists an elliptical trainer at moderate effort as 5.0 METs. This page uses that value for the moderate setting and brackets it with 4.0 METs for light effort and 7.0 METs for vigorous effort; those two are estimates for this machine rather than separate Compendium entries. The custom option accepts any MET value if you have a machine readout or a published figure for your session. Resistance, stride length, hand use and body mass all change the true energy cost, so treat the result as a planning estimate rather than a measurement.
Formula
kcal/min = MET x 3.5 x body mass (kg) / 200. Total calories = kcal/min x minutes. Energy is shown in kcal and kJ.
Worked example
A 70 kg person uses the elliptical for 30 minutes at moderate effort: 5 x 3.5 x 70 / 200 = 6.125 kcal/min, or 183.75 kcal for the session. At the light setting the same session is 147 kcal, and at vigorous effort it is 257.25 kcal.
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Frequently asked questions
Does using the handles change the estimate?
Yes. Using the moving handles adds upper-body work and raises the true energy cost, while leaning on the fixed handles lowers it. A single MET value cannot capture both.
Why is the machine readout different?
Machines often estimate from resistance and speed, and some deliberately overstate the burn. Without your body mass and a validated model, the readout is a rough guide.
What is a reasonable custom MET value?
Use 4 to 5 for an easy session, 5 to 7 for a steady workout and 7 to 9 for high-resistance intervals. Values above 10 are closer to running than to most elliptical sessions.