This online calculator estimates maximal oxygen uptake (VO₂ max) from field-test results. It accepts both metric and US customary inputs, converts units automatically, applies the selected equation, and reports VO₂ max in ml·kg⁻¹·min⁻¹ together with the equivalent metabolic cost (METs). Results are computed from established protocols: Cooper 12-minute run, 1.5-mile / 2.4-km run, Rockport 1-mile / 1.6-km walk, and the Queens College step test.

Men’s VO₂ Max Calculator
VO₂ max–
Estimated METs–
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What VO₂ max means

VO₂ max is the highest rate at which the body can take up and use oxygen during intense exercise, normalized by body mass. The unit ml·kg⁻¹·min⁻¹ means “milliliters of oxygen per kilogram of body weight per minute.” Higher values typically reflect better cardiorespiratory fitness. VO₂ max multiplied by 1 ÷ 3.5 gives METs because 1 MET is defined as 3.5 ml·kg⁻¹·min⁻¹.

How to use this tool

  1. Select a method. Each method mirrors a common field protocol.
  2. Enter age if the method requires it. Age is used in Rockport.
  3. Provide the method-specific inputs:
    • Cooper 12-minute: the total distance covered in 12 minutes.
    • 1.5-mile or 2.4-km run: the time to complete the set distance.
    • Rockport walk (1 mile or 1.6 km): body weight, walk time, and finishing heart rate.
    • Queens step: post-test pulse rate.
  4. Click Calculate. The tool shows VO₂ max, METs, and the exact equation filled with your inputs.

Men’s VO2 Max Calculator: Endurance Evaluation

Units and defaults

  • Distance accepts meters, kilometers, or miles. The engine converts internally to meters.
  • Time is entered as minutes and seconds; the calculator converts to minutes with decimals.
  • Weight accepts kilograms or pounds. Rockport in miles defaults to pounds; Rockport in kilometers defaults to kilograms.
  • Heart rate is beats per minute (bpm).

Methods and equations, fully explained

Cooper 12-minute run (distance based)

You run for exactly 12 minutes. Measure total distance D. The classic regression estimates VO₂ max from the distance covered on a track or measured course.

Equation
VO2 = (D − 504.9) / 44.73 where D is in meters.

What the terms do

  • D increases VO₂ max linearly: every extra 447.3 m adds about 10 ml·kg⁻¹·min⁻¹.
  • 504.9 m is the model’s intercept shift; it centers the regression.
  • 44.73 scales meters into physiological units.

Example interpretation: If you cover 2400 m, then (2400 − 504.9) / 44.73 ≈ 42.3 ml·kg⁻¹·min⁻¹.

1.5-mile run (time based)

You complete a fixed distance of 1.5 miles as fast as possible. The equation uses finish time t in minutes.

Equation
VO2 = 3.5 + 483 / t where t is minutes for 1.5 miles.

Mechanics

  • The constant 3.5 represents resting metabolic rate per kilogram.
  • 483 divided by your time expresses average energy cost of running the set distance.
  • Faster times reduce t, increase 483/ t, and raise VO₂ max.

2.4-km run (metric equivalent of 1.5 miles)

Same concept as the 1.5-mile test, but the course is 2.4 km. The same regression is widely used, with t equal to minutes for 2.4 km.

Equation
VO2 = 3.5 + 483 / t where t is minutes for 2.4 km.

The tool treats both fixed-distance run tests identically and simply labels the distance for clarity.

Rockport walk test — 1 mile (US) and 1.6 km (metric)

This is a submaximal brisk walk on level ground. You record body weight, the time to finish, and your heart rate immediately at completion. Sex is fixed to men in this calculator; the sex indicator equals 1 for men in the original model.

Equation
VO2 = 132.853 − 0.0769·W(lb) − 0.3877·Age + 6.315·1 − 3.2649·Time(min) − 0.1565·HR

What each input does

  • W(lb): higher body mass lowers predicted VO₂ max in this mass-normalized model.
  • Age: higher age slightly lowers VO₂ max.
  • Time: faster completion (smaller minutes) increases VO₂ max.
  • HR: lower finishing heart rate implies better efficiency and increases VO₂ max.
  • The calculator converts kilograms to pounds when you choose metric weight and leaves pounds as-is in the US version.

The 1.6-km option is operationally identical; only labeling and default unit presets change. Internally the same coefficients are applied after unit conversion.

Queens College step test

A 3-minute step protocol with a set stepping cadence on a standard bench. You measure recovery pulse immediately after stopping and enter that heart rate.

Equation
VO2 = 111.33 − 0.42·HR

Lower heart rates after the fixed workload indicate higher fitness and thus higher VO₂ max.

Reading your results

  • VO₂ max: the primary estimate in ml·kg⁻¹·min⁻¹.
  • Estimated METs: VO2 ÷ 3.5. Useful for translating to exercise intensity charts and caloric estimates.
  • Shown formula: the exact equation with your numbers substituted so you can verify the calculation step by step.

Accuracy, assumptions, and limitations

  • These are regression equations from specific populations and protocols. Surface, weather, altitude, and pacing affect run results.
  • Rockport assumes a steady brisk walk without running, flat terrain, and an accurate immediate post-walk heart rate.
  • Queens step requires the standard bench height and cadence. Different setups change the workload and break the model.
  • Use consistent units and honest inputs. Small timing or distance errors can shift VO₂ by several units.
  • Field estimates are screening tools. Laboratory graded exercise testing with gas analysis is the reference method.

Tips for consistent testing

  • Use the same course or treadmill calibration each time.
  • Warm up identically and avoid heavy training on the prior day.
  • For heart-rate methods, measure immediately at finish or use a reliable chest strap.
  • Repeat under similar temperature, wind, and footwear conditions for fair comparisons over time.

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