The Compendium rates the elliptical by effort rather than machine settings, because resistance levels and stride lengths differ between brands. Moderate means you are breathing harder but can hold a conversation. Vigorous means you can only say a few words at a time.
Why the machine's number is often higher
Elliptical displays are known for generous calorie counts, partly because the smooth motion makes it easy to keep moving with little resistance. Momentum does some of the work. Raising resistance and keeping your hands off the moving handles, or using them actively, makes the workout closer to the vigorous rating.
Total vs net calories
Your body burns calories all day just to keep running, roughly 1 MET. The total figure includes those calories. The net figure subtracts them, leaving only the extra energy the activity cost. Net is the more honest number if you are thinking about how much a workout adds to a calorie deficit.
Don't count the same calories twice
If you set a calorie target with our TDEE calculator and chose an activity level that includes your usual workouts, those workouts are already in your target. Adding exercise calories on top would count them twice. Use these numbers for workouts beyond your normal routine, or to compare activities.
How accurate is this?
MET values are averages measured in groups of adults aged 19 to 59. Your real burn can differ by 10 to 20% or more because of fitness, technique, body composition and how hard you actually worked. Adults over 60 often burn somewhat less than these estimates; a separate Compendium for older adults exists for that reason. Treat the result as a solid estimate rather than an exact count. Fitness trackers are no more precise; see how accurate fitness trackers are for calories.
Questions people ask
How many calories does 30 minutes on the elliptical burn?
For a 155 lb person, about 185 calories in total at a moderate effort and about 330 at a vigorous effort.
Is the elliptical good for weight loss?
It is a good option if running hurts your knees or hips, because you can work hard with low impact. As with any exercise, the effect on weight comes mostly from supporting a calorie deficit.
Elliptical or treadmill?
At the same effort they are similar. The treadmill lets you add incline, which raises the burn for walking. The elliptical is gentler on joints. Choose the one you can do consistently.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. Journal of Sport and Health Science. 2024;13(1):6–12. pacompendium.com