ACSM Exercise

Specialist Workshop
Metabolic
Calculations
Tutorial

Purpose of
Metabolic Calculations

Under steady-state conditions, VO2 provides a

measure of the energy cost of exercise
The rate of O2 uptake at maximal exercise
indicates the capacity for O2 transport and
utilization
Peak VO2 serves as the gold standard criterion
measure of cardiorespiratory fitness
At steady state, and in combination with CO2
output, VO2 can provide information about type
of fuel use during exercise
Determine work rates to be used in the
development of exercise prescription

Expression of VO2

Absolute- Liters per minute (Lmin-1)

Used to convert consumption to a rate of energy expenditure

Relative- mL per kg body weight per min (mLkg-1min-1)

Used to compare VO2 among varying body sizes

Gross oxygen consumption- Total consumption rate under

any circumstances, either in absolute or relative; describes
rest plus exercise

Net oxygen consumption- Consumption rate above resting

oxygen uptake (approx. 3.5 mLkg-1min-1); describes
exercise

RER and RQ

RER-Respiratory
Exchange Ratio

Ventilatory
measurement
Reflects gas exchange
between lungs and
pulmonary blood
Exceeds 1.0 during
heavy exercise due to
buffering of lactic acid
which produces CO2

RQ-Respiratory
Quotient

Cellular Respiration and

substrate utilization
0.7 = Fat
1.0 = Carbohydrate
0.8 = Protein

Equivalent to RER only

under resting or
steady-state conditions
Can never exceed 1.0
RQ is used to estimate
energy expenditure,
however, when RQ is
not available, assume
5 kcal L-1

Estimation of
Energy Expenditure

When VO2 cannot be measured directly,

estimations can be made during steadystate exercise (will overestimate VO2 if
not at steady-state)
Equations are based on relating
mechanical work rate to metabolic
equivalents
Equations are appropriate for general
clinical and lab use

Estimation of
Energy Expenditure

Equations can be used for:

Estimating or predicting energy
expenditure
Designing an exercise prescription to
determine the exercise intensity
associated with a desired level of
energy expenditure

Cautionary Notes

The inter-subject variability for VO2 may be as

high as 7%
Appropriate for steady-state submaximal
aerobic exercise
Any variable that changes the metabolic
efficiency results in loss of accuracy (e.g.,
orthopedic limitations, holding handrail on
treadmill, etc.)
Assumes that a metabolic cart or gas analyzers
and flow indicators are calibrated and used
properly
Despite these caveats, metabolic equations
provide a valuable tool for exercise professionals

Conversion Factors

1L= 1000 mL
1kg= 2.2 lbs
1mph= 26.8 mmin-1
1lb of fat= 3500kcal
1 MET=3.5 mLkg-1min-1
1 W= 6 kgmmin-1
1L O2min-1 = 5 kcalmin-1
1 in= 0.0254m=2.54 cm

Located in Appendix D of GETP6

Conversion Flowchart
METS
3.5

lb fat loss/gain

X 3.5

3500

mLkg-1min-1
BW

Total kcal
X Tot
min

X BW

mLmin-1

X 1000
1000

X 3500

min-1

X5
5

Tot
min

Kcalmin-1

Walking (1.93.75 mph)

VO2= (0.1S) + (1.8 S G) + 3.5

Horizontal Vertical
Rest

S= speed in mmin-1 (convert if needed)

G= grade in decimal form (i.e., 5% is
0.05); if 0% grade, then vertical=0
R= resting component
NOTE: VO2 is reported as mLkg-1min-1

Running (>5.0mph)

VO2= (0.2 S) + (0.9 S G) + 3.5

Horizontal Vertical
Rest

All variables are the same as for

walking

NOTE: VO2 is reported as mLkg-1min-1

Leg Ergometry

VO2= (10.8 W/M) + 7

M= mass (weight) of subject in kg
W= Work rate in watts,

convert when necessary

1 W= 6 kgmmin-1
kgmmin-1=R D f
R= resistance in kg
D= distance of the fly wheel
6m for Monark
3m for Tunturi

f= frequency in rpm

NOTE: VO2 is reported as mLkg-1min-1

Arm Ergometry

VO2= 18(W/M) + 3.5

Find work rate the same as leg

ergometry
Major difference:

D=2.4 for Monark

NOTE: VO2 is reported as mLkg-1min-1

Stepping Ergometry

VO2= (0.2 f) + (1.33 1.8 f h) + 3.5

f=stepping rate
h=height of step in m

NOTE: VO2 is reported as mLkg-1min-1

Question #1
VO2=
(0.1x85.76)+(1.8x85.76x.06)+3.5
VO2= 8.576 + 9.26 + 3.5
VO2= 21.34 mLkg-1min-1

21.34/3.5 = 6.1 METs

Question #2

VO2 = (0.2x241.2)+(0.9x241.2x.01)+3.5
VO2 = 48.24 + 2.17 + 3.5
VO2 = 53.9 mLkg-1min-1
VO2 = 53.9 mLkg-1min-1 x 68.0 kg=3665.2 mLmin-1
VO2(Lmin-1) =3665.2 mLmin-1/1000 mLL-1 = 3.67 Lmin-1
Kcalsmin-1 = 3.67 Lmin-1x5 kcals L-1 =18.4 Kcalsmin-1
Kcals in 40 minutes = 18.4 Kcalsmin-1 x 40min.= 736 kcals
expended in 40 minutes

Question #3

50 kg man walking at 75% VO2 reserve.

Max VO2 = 2.4 Lmin-1. What speed at a
grade of 12%.
2.4 Lmin-1 = 2400 mLmin-1
2400 mLmin-1 50 kg = 48 mLkg-1min-1
48 mLkg-1min-1 x 0.75 = 36 mLkg-1min-1

36 = (0.1)(x) + (1.8)(x)(0.12) + 3.5

36 = 0.1x + 0.21x + 3.5
32.5 = 0.31x
x = 104.8 mmin-1/26.8 mmin-1 = 3.9 mph

Question #4

VO2 = (0.2xS)+(0.9xSxG)+3.5
45.0 mLkg-1min-1 =
0.2x87.6)+(0.9x187.6xG)+3.5
45.0 mLkg-1min-1 = 37.52 + 168.8(G) + 3.5
3.98 = 168.8 (G)
0.024 = G or 2.4%

Question #5

VO2 = (18 x W/M) + 3.5

where W = 0.5kg x 2.4m x 50rpm
w=60 kgmmin-1 or 10 watts

VO2 mLkg-1min-1 = (18 x 10)/50 + 3.5

VO2 = 180/50 + 3.5
VO2 = 3.6 + 3.5
VO2 = 7.1 mLkg-1min-1

Question #6

176 lbs/2.2 = 80 kg
Warm Up
2.5 x 3.5 = 8.75 mLkg-1min-1
8.75 mLkg-1min-1x80 kg=700 mLmin-1
700 mLmin-1 /1000 mLL-1 =0.7 Lmin-1
0.7 Lmin-1 x 5 kcalsL-1 = 3.5 kcalsmin-1 x 5 min.
= 17.5 kcals in 5 min.

Question #6... continued

Exercise
4.5 METs = 15.75 mLkg-1min-1
15.75mLkg-1min-1
x 80kg = 1260 mLmin-1 = 1.26 Lmin-1
1.26 Lmin-1 x 20 min =25.2 L x 5 kcal L-1 = 126 kcals
in 20 min.
4 METs = 14 mLkg-1min-1
14 mLkg-1min-1 x 80 kg = 1120 mLmin-1 = 1.12 Lmin-1
1.12 Lmin-1 x 15 min = 16.8 L x 5 kcal L-1 = 84 kcals

Question # 6continued

Cool Down
2 METs = 7 mLkg-1min-1/80kg =560 mLmin-1
560 mLmin-1/1000 mLL-1 = 0.56 Lmin-1
0.56 Lmin-1 x 5 min = 2.8 L
2.8 L x 5 = 14 kcals

17.5 + 126 + 84 + 14= 241.5 Kcals

Question #7

140 lbs = 63.6 kg

TM @ 3.2/0%
VO2 = 8.576+3.5=12.08 mLkg-1min-1
12.08 x 63.6 = 768.29 mLmin-1
768.29/1000 = 0.768 Lmin-1
0.768 x 10 = 7.7 l = 38.5 kcals
TM @ 3.4/2% = 50.5 kcals
TM @ 3.0/5% = 59.5 kcals
Total Kcals = 148.5
148.5 x 3 = 445.5/week
3500 x 15 = 52,500 kcals
52, 500 kcals/445.5 = 118 weeks @ 3 days/week

Question # 8
MET level of person with VO2 of 55

mLkg-1min-1?

55 mLkg-1min-1 3.5 mLkg-1min-1 per MET = 15.7 METs

Question # 9
60

kg women with a VO2 of 2400

mLmin-1. What is her MET level?
2400 mLmin-1

60kg = 40

40 mLkg-1min-1 3.5
= 11.4 METS

mLkg-1min-1

mLkg-1min-1 per MET

Question #10

70 kg person using Stepper @ 18

stepsmin-1, 25 cm step
VO2
VO2
VO2
VO2

=
=
=
=

(0.2 x f)+(1.33 x 1.8 x H x F) +3.5

(0.2 x 18) + (1.33x1.8x0.25x18)
3.6 + 10.8
14.4 mLkg-1min-1 or 4.1 METs

Question 10continued

70 kg person on Monark @ 750 kgmmin-1

750 kgmmin-1 / 6 kgmmin-1 per watt=

125 watts
VO2 = (10.8x125)/70 + 7
VO2 = 18.9 + 7 = 25.9 mLkg-1min-1 or 7.5 METs
(NOTE: may get 7.4 METS if use 6.12 kgmmin-1
as 1 watt)

Question #10continued
70 kg person on Monark arm
ergometer @ 350 kgmmin-1.
350 kgmmin-1 = 58.3 watts

VO2 = (18x58.3)/70 + 3.5

VO2 = 14.99 + 3.5
VO2 = 18.49 or 5.3 METs

Question # 11

Who is exercising harder, Fred or Pete?

Fred(72 kg)
VO2 = (0.2x160.8) + (0.9x160.8x0.1)+3.5
VO2 = 32.16 + 14.47 + 3.5
VO2 = 50.13 mLkg-1min-1 or 14.3 METS

Pete

(55 kg)

Power = 2.5kg x 6m x 60rpm= 900

kgmmin-1 or 150 watts
VO2 = (10.8 x 150)/55 + 7 = 36.45 mLkg1min-1 or 10.4 METS
FRED is working harder

Question # 12

Desired exercise intensity = 8 METs;

what is the grade at 3 mph
3 mph x 26.8 mmin-1 per MPH = 80.4 mmin-1
28 mLkg-1min-1 = (0.1x80.4) + (1.8x80.4xG) + 3.5
28 = 8.04 + 144.7(G)+ 3.5
16.46 = 144.7 (G)
G= 11.4%

Question # 13

Functional capacity of 70 kg male

completing stage 5 (3mph/12%) of
Balke protocol.

3 mph = 80.4 mmin-1

VO2 = (0.1x80.4) + (1.8x80.4x0.12)+3.5
VO2 = 8.04 + 17.37 + 3.5
Relative VO2 = 28.9 mLkg-1min-1 or 8.3 METs
Absolute VO2 = 2023 mLmin-1 or 2.02 Lmin-1

Question # 14

MET level of man running @ 7mph

and 5% grade

7 mph = 187.6 mmin-1

VO2 = (0.2x187.6)+(0.9x187.6x0.05)+3.5
VO2 = 37.52 + 8.44 + 3.5
VO2 = 49.46 mLkg-1min-1 or 14.1 METs

Question # 15

What is kcal utilization over 20

minutes on the cycle ergometer if
VO2 = 1745 mLmin-1.

1745 mLmin-1 = 1.75 Lmin-1

1.75 Lmin-1 x 5 kcalsL-1 = 8.75 kcalsmin-1
8.75 kcalsmin-1 x 20 min = 175 kcals
expended over 20 minutes

Questions