# Bruce Protocol METs Calculator

URL: https://speedycalculator.com/calculators/sports/bruce-protocol-mets/
Last updated: 2026-10-30

> The Bruce protocol calculator estimates VO₂ max and METs from the time you lasted on the Bruce treadmill test, by sex, plus your age-predicted maximum heart rate and fitness rating.

## Inputs

- Sex
- Age (years)
- Test time – minutes
- seconds

## Results

- Estimated VO₂ max
- METs achieved
- Stage reached
- Age-predicted maximum heart rate
- Fitness (METs)

## Formula

```
Men: VO₂ = 14.8 − 1.379T + 0.451T² − 0.012T³ · Women: VO₂ = 4.38T − 3.9 · METs = VO₂ ÷ 3.5 · HRmax = 192 − 0.007 × age²  (T in minutes)
```

## Explanation

The Bruce protocol is the classic treadmill stress test: speed and incline rise every 3 minutes until you can't continue. How long you last predicts your aerobic capacity.

### How to use the Bruce Protocol METs Calculator

- **Sex**
- **Age (years)**
- **Test time – minutes**
- **seconds**

Results update as you type, every field has its own unit menu, and everything is calculated in your browser.

### How it works

Choose your sex, enter your age and the total test time.

### Inputs explained

FieldWhat to enterSexChoose one: Male, FemaleAge (years)A numberTest time – minutesA numbersecondsA number

### What each result means

- **METs achieved** = [Estimated VO₂ max]÷3.5
- **Stage reached** = min(7, floor([T]÷3) + 1)
- **Age-predicted maximum heart rate** = 192 - 0.007×[Age (years)]^2

### Example values

How the main result changes when **Age** changes and everything else stays at the example values above:

Age (years)METs achieved (METs)2010.33010.34010.35010.36010.38010.3

## Worked example

Inputs — Sex: Male; Age (years): 40; Test time – minutes: 10; seconds: 30.

Results — Estimated VO₂ max = 36.2 ml/kg/min; **METs achieved = 10.3 METs**; Stage reached = 4; Age-predicted maximum heart rate = 181 bpm; Fitness (METs) = Good.

## Key terms

- **MET**: Metabolic equivalent – 3.5 ml O₂/kg/min.

## FAQ

**What are the Bruce stages?**
Stage 1 is 2.7 km/h at 10%; speed and incline rise every 3 minutes.

**Is a Bruce test safe?**
It is done under medical supervision with ECG monitoring.

**What is a good result?**
10+ METs is a good fitness level for most adults.

**Why are the formulas different for men and women?**
They were fitted separately from test data.


## Sources

- [ACSM's Guidelines for Exercise Testing and Prescription](https://www.acsm.org/education-resources/books/guidelines-exercise-testing-prescription)
- [Bruce RA et al. (1973), Maximal oxygen intake and nomographic assessment of functional aerobic impairment, Am Heart J](https://doi.org/10.1016/0002-8703(73)90502-4)