Calories Burned Calculator Elliptical — Chart & Formula
A 154 lb (70 kg) person on an elliptical at moderate effort (MET 4.9) burns about 180 calories in 30 minutes. This calculator estimates your elliptical calorie burn using weight, duration, and MET intensity so you can plan sessions, compare effort levels, and track progress with realistic numbers.
Calories Burned Calculator Elliptical
For elliptical workouts, moderate effort often sits around MET 4.9. Use the intensity input to reflect your resistance and cadence.
Calculator
Estimate calories burned on an elliptical using weight, time, and intensity.
Calories burned chart for Elliptical
This chart gives a quick estimate based on a moderate intensity elliptical session (MET 4.9) so you can compare time blocks at a glance. Adjust the calculator for your exact weight, resistance, and cadence.
| Duration | 110 lb (50 kg) | 165 lb (75 kg) | 220 lb (100 kg) |
|---|---|---|---|
| 30 minutes | 129 kcal | 194 kcal | 257 kcal |
| 45 minutes | 194 kcal | 291 kcal | 386 kcal |
| 60 minutes | 257 kcal | 386 kcal | 514 kcal |
Calories burned formula
The calculator uses the standard MET formula. MET (metabolic equivalent of task) reflects how intense the elliptical workout feels. Multiply MET by your weight in kilograms, time in hours, and the 1.05 factor to estimate total calories burned.
If you do not know the exact MET, start with 4.9 for a moderate session. Higher effort workouts may range from 5.5 to 9.0 depending on the pace and resistance.
Example calculation
Example: A 154 lb (70 kg) person does a steady elliptical workout for 30 minutes at MET 4.9. The calculation is 4.9 × 70 × 0.5 × 1.05 = 180.1 kcal. This means the workout burns about 180 calories.
If the same person increases resistance and pace to MET 7.0, the estimate becomes 7.0 × 70 × 0.5 × 1.05 = 257.3 kcal. Use the calculator to test your own pace.
FAQ
How accurate is the calories burned estimate?
It is a practical estimate based on MET values and your weight. Actual calories burned can vary with fitness level, form, and rest periods.
What MET value should I use for Elliptical?
Start with MET 4.9 for moderate effort. For a 154 lb (70 kg) person doing 30 minutes at MET 4.9, the estimate is about 180 calories. If your pace is brisk or includes intervals, use about 5.5 to 9.0. For light sessions, use 2.0 to 3.5.
Why does weight affect calories burned?
Heavier bodies require more energy to move, so the same workout typically burns more calories at a higher weight.
Can I use this for interval training?
Yes. Use a weighted average MET or calculate segments and add them together for a closer estimate.
Resources
For trusted references on exercise intensity and energy expenditure, review these academic and government sources. If you track workouts regularly, compare this estimate with your wearable or heart-rate monitor for calibration.
Elliptical calorie references: CDC: Measuring physical activity intensity, NIH (PMC): 2024 Compendium of Physical Activities, Cornell: METs to calories calculator.