Elliptical Weight Loss Calculator

How the Elliptical Weight Loss Calculator Works

This calculator estimates your potential weight loss based on your weekly elliptical trainer routine combined with your personal metabolic data. It uses scientifically established formulas to provide realistic projections.

1. Weekly Elliptical Calories

We calculate the calories you burn from your weekly elliptical workouts using the MET (Metabolic Equivalent of Task) method:

Formula: Calories = MET × Weight (kg) × Time (hours)

Elliptical MET Values

Intensity	MET Value	Description	Calories/hr (70kg)
Moderate	5.3	Steady, conversational pace	~370 kcal
Vigorous	9.0	High resistance, hard effort	~630 kcal

2. Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body burns at complete rest. We use the Mifflin-St Jeor equation:

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5

For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161

3. Benefits of Elliptical Training

Low impact: Gentle on joints, ideal for people with knee or hip issues
Full body workout: Engages arms and legs when using handles
High calorie burn: Comparable to running with less joint stress
Adjustable intensity: Easy to modify resistance and incline
Weather-independent: Train consistently regardless of outdoor conditions

4. Calorie Deficit and Weight Loss

Weekly deficit: Elliptical calories + (TDEE − daily intake) × 7

Weekly weight loss: Weekly deficit ÷ 7,700 kcal (approximately 1 kg of fat)

Time to goal: (Current weight − goal weight) × 7,700 ÷ weekly deficit

Important Considerations

Results are estimates based on average metabolic rates and may vary individually
Elliptical machine calorie displays often overestimate—our calculator uses research-based MET values
Weight loss may not be linear—expect fluctuations due to water retention
Sustainable weight loss is typically 0.25–1.0 kg per week
Using the arm handles increases calorie burn compared to just using the pedals

References

Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241-247.
Ainsworth BE, et al. "Compendium of Physical Activities: an update of activity codes and MET intensities." Med Sci Sports Exerc. 2000;32(9 Suppl):S498-504.
Egana M, Donne B. "Physiological changes following a 12 week gym based stair-climbing, elliptical trainer and treadmill running program in females." J Sports Med Phys Fitness. 2004;44(2):141-146.