Bruce Protocol METs Calculator
Calculate METs and VO2 max estimate from Bruce treadmill stress test stage and time.
Bruce Protocol METs and VO2 Max
This Bruce Protocol METs Calculator estimates maximum metabolic equivalents (METs) and VO2 max from your treadmill stress test duration. Developed by cardiologist Robert A. Bruce in 1963, the protocol increases speed and incline every 3 minutes across 7 stages. Enter sex, age, and total test time to get results. For general activity tracking, try our Calories Burned Biking Calculator.
How METs and VO2 Max Are Calculated
For women: METsmax = (4.38 × T - 3.9) / 3.5. For men: METsmax = (14.8 - 1.379T + 0.451T² - 0.012T³) / 3.5, where T is time in minutes. VO2 max = METs × 3.5 ml/kg/min. Maximum heart rate uses the Oakland formula: 192 - (0.007 × age²).
Understanding Your Score
Average non-trained women score around 8 METs and men around 10. Trained 30-year-olds often reach 14 (women) or 15 (men). Elite athletes may exceed 22 (women) or 25 (men). Higher cardiorespiratory fitness correlates with lower mortality risk.
Frequently Asked Questions
What is the Bruce protocol stress test?
It is a graded treadmill exercise test where speed and incline increase every 3 minutes. It measures cardiovascular fitness and can detect heart conditions under medical supervision.
How do I calculate METs from the Bruce protocol?
Record total treadmill time in minutes. Women use (4.38T - 3.9) / 3.5; men use the cubic polynomial formula divided by 3.5. Multiply METs by 3.5 for VO2 max.
What is a good METs score by age?
Non-trained adults average 8 to 10 METs. A 30-year-old woman reaching 14 METs or a man reaching 15 METs shows good trained fitness. Scores decline about 10% per decade after the 20s.
How many METs is Bruce protocol stage 4?
Stage 4 corresponds to approximately 10 METs at 4.2 mph and 16% incline. This is average for non-trained individuals and indicates decent cardiovascular health.
What is the maximum heart rate formula used?
This calculator uses the Oakland non-linear formula: Max HR = 192 - (0.007 × age²). For a 30-year-old, that gives about 185.7 bpm.
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