Elliptical Calorie Calculator

Determines the number of burned calories during a workout on the elliptical, based on your weight and exercise intensity.

Refer to the text below the tool for more information about the formulas used and other facts about burning calories on the elliptical.


The average persons may burn between 175 and 225 calories per 30 minutes of exercise on the elliptical machine at moderate effort. The number of calories burned depends on weight, exercise intensity and duration of workout.


Calories burned during exercise time = time in min x MET x 3.5 x weight in kg / 200

Calories burned per hour of exercise = 60 x MET x 3.5 x weight in kg / 200

Where:

  • Low intensity, MET = 4.6
  • Mid intensity, MET = 4.9
  • High intensity, MET = 5.7

Weight
Exercise time
Effort
  Embed  Print  Share 

Send Us Your Feedback

Steps on how to print your input & results:

1. Fill in the calculator/tool with your values and/or your answer choices and press Calculate.

2. Then you can click on the Print button to open a PDF in a separate window with the inputs and results. You can further save the PDF or print it.

Please note that once you have closed the PDF you need to click on the Calculate button before you try opening it again, otherwise the input and/or results may not appear in the pdf.


 

Calories Burned on an Elliptical

The elliptical trainer is a stationary exercise machine that can be used to mimic stair climbing, walking or running, without causing too much impact on the joints.

The average persons may burn between 175 and 225 calories per 30 minutes of exercise on the elliptical machine at moderate effort. The number of calories burned depends on weight, exercise intensity and duration of workout.

  • Calories burned during exercise time = time in min x MET x 3.5 x weight in kg / 200
  • Calories burned per hour of exercise = 60 x MET x 3.5 x weight in kg / 200

The metabolic equivalent of task (MET) is a measure of the energy cost of a physical activity sustained for a period of time. Mean MET levels are presented in the Compendium of Physical Activities quoted in the references section.

A MET of 1 is equivalent to a person’s energy expenditure from sitting still at room temperature not actively digesting food. A MET of 2 uses twice as much energy, a MET of 5 uses five times more energy and so on.

The elliptical METs depend on the workout intensity:

Exercise intensity Elliptical resistance setting Effort MET
Low 2 Light 4.6
Mid 5 Moderate 4.9
High 8 Vigorous 5.7

A low intensity workout does not have a significant impact on calorie burning but may help keep the body relaxed. This could be an option for people who may be limited by certain health conditions. Other health benefits include improving insulin sensitivity and the lipid levels in the blood.

A moderate intensity workout, whilst not being a strenuous activity, helps burn a significant number of calories, especially if the time spend on the machine is at least 30 minutes. The table below summarises the increase in burned calories with the increase in workout time, at moderate intensity.

Weight 5 min 10 min 15 min 30 min 45 min 60 min
120 lbs (54.4 kg) 23 47 70 140 210 280
140 lbs (63.5 kg) 27 54 82 163 245 327
160 lbs (72.6 kg) 31 62 93 187 280 373
180 lbs (81.6 kg) 35 70 105 210 315 420
200 lbs (90 kg) 39 78 117 233 350 467
220 lbs (100 kg) 43 86 128 257 385 513

Conventional advice states that reducing your daily calorie intake (or increasing calories burned) by 500 calories, leads to 1 pound (approximately 454g) of weight loss per week, which is considered a healthy target.

So how about how many minutes you need to workout on the elliptical to burn 500 calories, at each intensity level?

Weight Low intensity Moderate intensity High intensity
120 lbs (54.4 kg) 114 min 107 min 92 min
140 lbs (63.5 kg) 98 min 92 min 79 min
160 lbs (72.6 kg) 85.5 min 80.5 min 69 min
180 lbs (81.6 kg) 76 min 71.5 min 61.5 min
200 lbs (90 kg) 68.5 min 64.5 min 55.5 min
220 lbs (100 kg) 62 min 58.5 min 50 min
 

References

Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University.

Mier CM, Feito Y. Metabolic cost of stride rate, resistance, and combined use of arms and legs on the elliptical trainer. Res Q Exerc Sport. 2006; 77(4):507-513.

Morio C, Haddoum M, Fournet D, Gueguen N. Influence of exercise type on metabolic cost and gross efficiency: elliptical trainer versus cycling trainer. J Sports Med Phys Fitness. 2016; 56(5):520-526.


Specialty: Fitness

Article By: Denise Nedea

Published On: July 3, 2020

Last Checked: July 3, 2020

Next Review: July 3, 2025