What this reference estimates
This worksheet estimates energy for time actively exercising on an elliptical trainer at the published moderate or vigorous effort description.
The 2024 Adult Compendium covers ages 19–59. Its MET values describe activities in groups. The result is a gross-energy reference, including energy used at rest during the same time; it is not a personal measurement or a prediction of body-weight change.
Method and worked example
Estimated gross kcal = published MET × body mass (kg) × active minutes ÷ 60. The Compendium defines 1 MET as about 1 kcal/kg/hour; pounds are divided by 2.2046 first.
For a person weighing 70 kg, the published activities give these transparent examples:
- 30 active minutes at moderate effort: 5 × 70 × 30 ÷ 60 = 175 kcal.
- 30 active minutes at vigorous effort: 9 × 70 × 30 ÷ 60 = 315 kcal.
Choose the published activity
The 2024 Conditioning Exercise table lists elliptical trainer, moderate effort (02048) at 5.0 MET and elliptical trainer, vigorous effort (02049) at 9.0 MET. It does not define those efforts by a universal resistance number, incline, cadence, or display setting.
Choose the description that matches the activity you actually did. A machine setting, repetition count, jump style, or feeling of effort alone does not assign a new published MET. If your session included distinct activities, calculate each active block separately and add the gross estimates.
Interpret the result
These are two different activity descriptions, not an uncertainty range for one workout. The table has no separate light or maximum-effort elliptical entry for this worksheet.
MET values are reference descriptions, not readings from your body. Technique, equipment, individual physiology, and interruptions can change actual energy use. A different machine or wearable estimate can disagree because it uses a different model; the difference does not establish which is accurate for you.
Count active time
Enter only minutes spent performing the selected activity. For example, a 35-minute session with five minutes of breaks has 30 active minutes. If effort changed, use the minutes at each matching published activity rather than assigning all time to the hardest part.
Questions and sources
Can a resistance setting choose the MET?
No universal resistance level maps to these Compendium entries across machines. Match the overall activity description and report the estimate as a reference.
Does the result mean calories above rest?
No. The approximation gives gross energy, so the resting portion is included.
Is this my measured calorie burn?
No. It is a group reference calculated from a named MET activity, your entered body mass, and active time.
Sources, accessed 29 September 2026: 2024 Adult Compendium (19–59); Conditioning Exercise (02020, 02214, 02048, 02049, 02068); Unit Conversions.