Watts, METs and Calories

METs/Watts provide a more accurate way to show progress because they take into account the intensity it takes to complete an activity. Measuring by distance or steps does not provide a complete profile. By using a combination of average METs/Watts and total distance, your clients can accurately measure progress.

Watt: A measurement of power created during an activity.

“The absolute meter-kilogram-second unit of power equal to the work done at the rate of one joule per second or to the power produced by a current of one ampere across a potential difference of one volt : 1⁄746 horsepower.” -Webster Dictionary

MET: Amount of energy used during an activity, dependent upon an accurate weight input.

“A unit of measure of the rate at which the body expends energy that is based on the energy expenditure while sitting at rest and is equal to 3.5 milliliters of oxygen per kilogram of body weight per minute—called also metabolic equivalent.” -Webster Dictionary

Calories: A measure of energy expenditure.

“A unit equivalent to the large calorie expressing heat-producing or energy-producing value in food when oxidized in the body.” – Webster Dictionary


How to Use

When finished with a workout, simply press the average button on your NuStep machine and record your average MET/Watt number. Work on improving your average during each workout on a NuStep recumbent cross trainer.

The equations used to calculate caloric expenditure, METs and Watts on the NuStep are available here.


METs Activity Chart

Activity METS
Bicycling >20 MPH 16
Running up stairs 15
Bicycling 16-19 MPH 12
Running 6.0 MPH 10
Mountain Biking 8.5
Running < 5 MPH 7
Weight Lifting 6
Golfing 4.5
Walking 2 MPH 2.5
Standing 1.5
Resting 1

NuStep T4r MET range: 2-24 METs

NuStep T5 / T5XR / T5XRW MET range: 1-27 METs


Watts Equivalent

Microwave 1200
Toaster 1000
Coffee Maker 800
1 Horse Power 746
TV 150
Desktop 120
Laptop 40

NuStep T4r Watt range: 5-800 Watts

NuStep T5 / T5XR / T5XRW Watt range: 5-1400 Watts