Elliptical Calories Burned Calculator

Calories Burned Elliptical

Weight in Pound
Workout Hrs
Workout Min (Max - 59)

Benefits of exercising using an elliptical

Using an elliptical is a great form of exercise and physical activity. It is a low-impact, efficient form of exercise that can help you achieve your fitness goals. Using an elliptical promotes good health and fitness in a variety of ways, including:

  • Building up bone density
  • Strengthening your muscles, such as your glutes, hamstrings, and quadriceps
  • Maintaining and losing weight
  • Bettering your cardiovascular fitness
  • Lowering your risk for certain chronic conditions such as cancer
  • Managing your appetite
  • Burning plenty of calories
  • Decreasing stiffness and pain
  • Improving sleep

In addition to the physical benefits of ellipticals, there are also many mental health advantages to doing cardio exercise. These include, but are not limited to:

  • Boosting your mood
  • Reducing stress and calming anxiety
  • Lowering the risk of depression

Outside of these benefits, doing cardio on an elliptical can also:

  • Provide social interaction if exercising with a buddy
  • Improve self-esteem
  • Help you unplug from technology1

Why should you use an elliptical calorie calculator?

Now that you are ready to use an elliptical, it is a good idea to use a calorie calculator to determine how to meet your fitness goals while doing so. Using an elliptical is a great form of exercise and an excellent way to burn calories. In order to sustain physical capacity and control energy expenditure, it is important that you track your calories burned. These calculations will help you to track progress and provide your body with enough fuel.

Knowing your caloric expenditure can aid in optimizing your workout and meeting your goals. Additionally, there are a number of different variables at play when using an elliptical and burning calories. Using our calculator can help you adjust certain aspects of your run to achieve your desired fitness goals.

Calculating your calories burned can be tricky, as there are various factors to consider. This calculator aims to simplify the variables and the math. After entering just a few numbers and checking a few boxes, you can have a strong estimate of your calorie expenditure during your workout routine on the elliptical.

How to use our calculator

Using our calculator to determine your calories burned while using an elliptical is relatively easy. Just input some personal information and workout-specific factors to generate a calories burned estimate. The list below includes step-by-step instructions on how to plug in your information.

Step 1: Select your desired unit of measurement. Imperial refers to measurements described as pounds, hours, and minutes. Metric refers to measurements described as kilograms, hours, and minutes.

Step 2: Enter your weight in the unit of measurement selected above.

Step 3: Enter the number of hours that you used the elliptical or plan to use the elliptical. For example, if you are using it for one hour and 15 minutes, enter in the number “1”.

Step 5: Enter the number of minutes that you used the elliptical or plan to use the elliptical after the final hour mark. For example, if you are using it for one hour and 15 minutes, enter in the number “15”.

Step 6: Enter the intensity of your workout. You can select either “low”, “moderate”, or “high” intensity.

Step 7: Click “Calculate”.

Understanding the results

After inputting your information, our calculator will provide you with the number of calories that you burned or will burn doing the elliptical routine you described. Happy with your results? That’s great! If you would like to burn more calories than what was output from the calculator, try adjusting certain aspects. For example, you could increase the time spent on the elliptical to increase the number of calories that you would burn. Playing around with the calculator can help you to tailor your routine to match your fitness goals.

Explaining related information

Now that you know how many calories you may burn while exercising on the elliptical, it is important to understand how certain parts of your workout can increase or decrease your caloric expenditure. Knowing these details can help you to adjust your workout to reach your fitness goals or sustain your energy. We outline below how certain factors of your workout routine can influence your burn rate.

Body Weight

Weight is a critical factor to consider when estimating how many calories you burn on the elliptical. The general rule of thumb for body weight indicates that the heavier you are, the more calories that you burn. For example, take two people that both use the elliptical for 45 minutes at a moderate intensity. One is 190 pounds, and one is 150 pounds. The individual who weighs 190 pounds will burn more calories than the individual who weighs 150 pounds.

Why does this happen? Well, a calorie is a measurement of how much energy we use. Someone who weighs 190 pounds is going to require more energy to make the same bodily movement as someone who weighs 150 pounds. Think of it like a car; a larger car typically guzzles up more gas than a smaller car. This is because heavier and larger cars require more fuel to move the same distance as a smaller car2.

Intensity of the workout

Another factor in determining your energy expenditure is the intensity of your workout on the elliptical. When on the elliptical, exercising at a high intensity will burn more calories than exercising at a low intensity.

Time exercising on the elliptical

How long you exercise on the elliptical is another important factor in determining how many calories you burn during your workout. The longer you exercise, the more calories you will expend. An individual who weighs 190 pounds exercising at moderate intensity will burn roughly 339 calories when on the elliptical for 45 minutes. However, if they were to use the elliptical for an hour at the same intensity, they would burn 452 calories3.

Frequently Asked Questions (FAQs)

What makes using an elliptical better than other forms of cardio?

When running on a treadmill, your joints absorb the impact of your body repeatedly hitting the ground with each stride. In comparison, an elliptical is lower impact because your feet never leave the pedals. Therefore, using an elliptical puts less stress on your ankles, knees, and hips. Many healthcare professionals recommend ellipticals as a form of cardio because there is a lower risk of injury compared with other workouts.

How do I start using an elliptical as a beginner?

Here are a few tips if you are looking to get started on an elliptical if you have never used it before:

  • Check in with your doctor before you start exercising on the elliptical. If you are older than 40 years old, have chronic conditions, or are overweight, there may be some health factors you have to consider before starting an exercise program. Your doctor may use pre-exercise screening to see if you are at increased risk of experiencing health problems during physical activity.
  • Before starting your workout, make sure that you have a proper warm up. A warm up will include a proper stretch. This will get your muscles working and reduce your risk of injury while using the elliptical.
  • Start at a slow pace before building up to a fast pace.
  • Switch off between a slow pace and a fast pace when you are just getting started. This will allow you to build up endurance and be able to sustain your workout for a longer period of time.
  • Incorporate a “cool down” into your elliptical routine. This should include using the elliptical at a slower pace for a few minutes and proper stretching.
  • Ensure you are drinking plenty of fluids during your workout. You should drink water before, during, and after your workout to keep yourself hydrated. Consider keeping a water bottle near you on the elliptical.
  • Do not train every single day. When starting out, take at least two rest days each week. Overtraining can cause injury and burnout. Instead, incorporate some light physical activity, such as going for a walk.
  • Wear comfortable clothing that is loose and cotton material. Dress in layers to adjust your outfit to your changing internal and external temperature as you exercise.
  • Wear appropriate shoes that offer both support and comfort 1.

What does correct form look like on the elliptical?

When you are using the elliptical, it is important to maintain proper posture. Correct posture includes standing up straight with your shoulders back and down. This stance will reduce muscle strain, decrease the chance of injury, and engage your core muscles.

Ellipticals are meant to mirror a run but with lower impact. Therefore, your feet and body should move similar to how they would during a run. This means distributing your weight evenly throughout your feet. Do not put all of your weight into just your toes or your heels. You should roll your weight throughout the entirety of your foot when pedaling.

A lot of beginners make the mistake of leaning on the handles of the machine. Machines typically have two types of handles: one set that moves with the pedals and one set that remains still attached to the machine. Leaning on the handles can both decrease the quality of your workout and the number of calories you burn. However, you should still always hold the handles while working out, so keep a light grip on the handles. This engages your upper body in the workout and ensures you maintain your balance and safety while using the elliptical4.

What shoes are the best for using an elliptical?

You can’t just wear any old sneakers when using the elliptical. Using poorly fitted, worn-out shoes when working out can cause injury and be detrimental to your body. If you are serious about working out, consider getting fitted by and getting recommendations from an expert. Shoes should be flexible and bend easily. They should also be comfortable and have a shock-absorbing structure in the heel. This is important as your shoes should be able to sustain the impact of your body and feet on the pedals. Additionally, the fit should not be too snug or too roomy. When you are shopping for shoes, wear the socks that you plan to wear while working out1.

How can I stay motivated when I start to use the elliptical?

When starting to exercise, it can be difficult to maintain motivation and keep up a routine. Here are our tips to keep up your motivation:

  • Set goals and make them realistic
  • Find a workout buddy to work out with you and get in some socialization
  • Keep a log of your elliptical workouts to track your progress and calorie expenditure
  • Mix up your elliptical routine to keep things exciting
  • Listen to uplifting and upbeat music that you enjoy
  • Plan out your workout beforehand5

What else should I consider when starting to exercise on the elliptical?

  • Try not to eat right before you work out on the elliptical. This can make exercising difficult, upset your stomach, or cause cramping.
  • Ensure you are eating a nutritious and well-balanced diet to support your caloric and energy needs.
  • Make sure you are keeping hydrated and drinking enough water throughout your workout.
  • If you are using ear buds or a headset for music, do not have the volume too high.
  • If you experience an injury while on the ellpitical, stop exercising right away. Do not keep exercising, as this can worsen an injury1.

More Calorie Calculators:


It is no secret that using an elliptical as cardio is beneficial to your health and wellness. Whether your goals are to get in shape or just get some movement in, using an elliptical is sure to meet your physical and mental needs. Particularly, if your hope is to burn calories and start losing weight, you may want to start by utilizing a calorie calculator specifically for an elliptical workout. Our calculator takes into account the numerous factors that can affect your energy expenditure including weight, intensity, and time spent on the elliptical. Using a calculator will help you to meet your exercise and weight loss goals quickly and efficiently.


  1. 5 surprising benefits of walking. (2021, June 10). Harvard Health. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking
  2. Calories burned in 30 minutes of leisure and routine activities. (2004, July 1). Harvard Health. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
  3. Ways to burn more calories every day: MedlinePlus Medical Encyclopedia. (n.d.). Retrieved October 15, 2021, from https://medlineplus.gov/ency/patientinstructions/000894.htm
  4. Boyers, L. (n.d.). How to work out on an elliptical. CNET. Retrieved December 27, 2021, from https://www.cnet.com/health/fitness/how-to-work-out-on-an-elliptical-the-best-tips-and-tricks/
  5. Australia, H. (2020, November 12). Running tips for beginners. https://www.healthdirect.gov.au/running-tips

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