Exercise Calorie Calculator
Estimate calories burned on a treadmill, exercise bike, cross trainer, rowing machine or stair climber, using published ACSM equations and MET values.
How this calculator works
For treadmills, we use the American College of Sports Medicine (ACSM) metabolic equations. They estimate oxygen use from your speed and incline, which is then converted to calories (about 5 kcal per litre of oxygen). The walking equation is designed for roughly 3 to 6 km/h, and the running equation for about 8 km/h and faster.
For other machines, we use MET values (metabolic equivalents) from the Compendium of Physical Activities, the standard research reference. Calories per minute = MET × 3.5 × your weight in kg ÷ 200.
| Machine | Effort | METs |
|---|---|---|
| Exercise bike | Easy to very hard (30 to 200 W) | 3.5 to 11.0 |
| Cross trainer | Moderate / vigorous | 5.0 / 9.0 |
| Rowing machine | Moderate to 200 W+ | 5.0 to 14.0 |
| Stair climber | General | 9.3 |
| Ab and core workout | Light to vigorous | 2.8 to 7.5 |
Why your machine shows a different number
- Many consoles don’t ask for your weight, or use a default, so they can be well off.
- Figures here are gross calories, which include the energy you’d burn at rest anyway (about 1 MET).
- Fitness, technique and how hard you really push all change the true figure. Treat every estimate as a guide.
Find the right machine
Compare machines in our guides to exercise bikes, treadmills, cross trainers and rowing machines.
Frequently asked questions
Which home cardio machine burns the most calories?
At the same effort, rowing machines, stair climbers and running on a treadmill tend to burn the most, because they use large muscle groups. The best machine is still the one you’ll use regularly.
Are treadmill calorie counters accurate?
They’re often rough estimates, especially if the treadmill doesn’t know your weight. Entering your weight here, or into the console if it allows, gives a better estimate.
Does incline really make a difference?
Yes. In the ACSM walking equation, incline has a big effect: walking at 5 km/h on a 10% incline uses more than twice the energy of walking on the flat.