(1) Walking [appropriate for speeds of 50 to 100 m/min (1.9 to 3.7 mile/h) or higher if the individual is truly walking]
R = 3.5 ml/kg/min = 1 MET
H = 0.1×walking speed (in m/min)
V = 1.8×speed (in m/min)×grade (as a decimal)
For example, 5% grade is written as 0.05 in this format. If the grade is 0%, it means that V = 0.
=> VO2 (in ml/kg/min) = R＋H＋V

(2) Running (appropriate for speeds > 134 m/min or 5.0 mile/h. This equation can also be used for speeds between 3 and 5 mile/min if the individual is truly running)
R = 3.5 ml/kg/min
H = 0.2×running speed (in m/min)
V = 0.9×speed (in m/min)×grade (as a decimal)
For running on a level treadmill or for outdoor running that begins and ends at the same point, V = 0. (This equation should not be used for overground running up or down grades)
=> VO2 (in ml/kg/min) = R＋H＋V

計算出的VO2再乘上體重後，除以1000再乘以5，即變成每分鐘所消耗的卡路里數（kcal/min），隨後再乘上您的運動持續時間，即可求出當次運動時的能量消耗。特別注意的是，這只是預估值而已。

參考資料來自美國運動醫學會的ACSM's Guideline for exercise testing and prescription