Elliptical Calorie Calculator
Calculate calories burned on elliptical trainer based on weight, time, and intensity
Calculate Elliptical Calories
Your body weight affects calorie burn rate
Total time spent on the elliptical machine
Higher intensity burns more calories per minute
For specific elliptical programs or heart rate based training
Calorie Calculation Results
Total Calories Burned
Calories Per Hour
Calories Per Minute
MET Value Used
Current Intensity Level
Moderate effort, resistance level 5, steady pace
Example Calculations
Light Effort Example (70kg person)
Weight: 70 kg (154 lbs)
Duration: 30 minutes
Intensity: Light effort (MET: 4.6)
Calculation: 30 × 4.6 × 3.5 × 70 / 200 = 168 kcal
Moderate Effort Example (75kg person)
Weight: 75 kg (165 lbs)
Duration: 45 minutes
Intensity: Moderate effort (MET: 4.9)
Calculation: 45 × 4.9 × 3.5 × 75 / 200 = 289 kcal
Vigorous Effort Example (80kg person)
Weight: 80 kg (176 lbs)
Duration: 60 minutes
Intensity: Vigorous effort (MET: 5.7)
Calculation: 60 × 5.7 × 3.5 × 80 / 200 = 479 kcal
Elliptical Training Tips
Warm Up Properly
Start with 5 minutes at low resistance
Use Arms and Legs
Engage upper body for maximum calorie burn
Vary Intensity
Mix resistance levels for best results
Monitor Form
Stand upright, avoid leaning on handles
Cool Down
End with 5 minutes at low intensity
Elliptical Training Benefits
MET Values Reference
Light Effort (4.6 MET)
Resistance level 2, comfortable pace
Moderate Effort (4.9 MET)
Resistance level 5, steady pace
Vigorous Effort (5.7 MET)
Resistance level 8, high intensity
What is MET?
MET (Metabolic Equivalent of Task) represents the energy cost of activities. 1 MET = energy used at rest.
About Elliptical Calorie Calculation
How the Calculator Works
Our elliptical calorie calculator uses the standard MET formula to estimate calories burned during elliptical training. The calculation is based on scientific research from the 2011 Compendium of Physical Activities.
Formula: Calories = Time × MET × 3.5 × Weight / (200 × 60)
Where MET values for elliptical training are:
- Light effort: 4.6 MET (resistance level 2)
- Moderate effort: 4.9 MET (resistance level 5)
- Vigorous effort: 5.7 MET (resistance level 8)
These values account for the energy expenditure of using both upper and lower body muscles during elliptical exercise.
Elliptical vs Other Cardio
Elliptical machines offer unique advantages compared to other cardio equipment, making them an excellent choice for calorie burning and fitness improvement.
Comparison (per hour for 70kg person):
- Elliptical (moderate): ~340 calories
- Treadmill walking: ~280 calories
- Stationary bike: ~320 calories
- Rowing machine: ~380 calories
The elliptical provides an excellent balance of calorie burn with low joint impact, making it suitable for people with knee, hip, or ankle concerns while still delivering effective cardiovascular benefits.
Maximizing Elliptical Workouts
Beginner Tips
- • Start with 15-20 minute sessions
- • Use light to moderate resistance
- • Focus on proper form and posture
- • Gradually increase duration
- • Listen to your body
Intermediate Strategies
- • Add interval training
- • Vary resistance throughout workout
- • Aim for 30-45 minute sessions
- • Use both forward and reverse motion
- • Monitor heart rate zones
Advanced Techniques
- • High-intensity interval training (HIIT)
- • Single-arm/leg challenges
- • Long endurance sessions (60+ min)
- • Cross-training with other exercises
- • Competition-style training
Frequently Asked Questions
How many calories does an elliptical burn per hour?
On average, a person burns 350-450 calories per hour on an elliptical machine at moderate intensity. The exact amount depends on your weight, the resistance level, and your workout intensity. Heavier individuals and higher intensity workouts burn more calories.
Is the elliptical better than running for calorie burn?
Running typically burns more calories per minute than elliptical training, but the elliptical offers advantages like lower joint impact and the ability to sustain longer workouts. For many people, the elliptical allows for more consistent, longer-duration exercise, potentially leading to greater total calorie burn.
How accurate is this elliptical calorie calculator?
This calculator uses scientifically validated MET values from the Compendium of Physical Activities. It provides a good estimate for most people, typically accurate within 10-15%. Individual variations in metabolism, fitness level, and exercise efficiency can affect actual calorie burn.
Should I use the arm handles on the elliptical?
Yes, using the moving arm handles increases calorie burn by engaging your upper body muscles. This can increase total energy expenditure by 10-15% compared to holding stationary handles. However, make sure to maintain good posture and not rely too heavily on the handles for support.
What's the best elliptical workout for weight loss?
For weight loss, combine steady-state moderate intensity workouts (30-45 minutes) with interval training sessions. Aim for 3-4 elliptical sessions per week, varying between different resistance levels and durations. Consistency is more important than intensity for long-term weight loss success.