ベンチステップの消費カロリーをMETS換算で、体重別でまとめました。単位はkcal（キロカロリー）。
ベンチステップの消費カロリー
| 動作 | ベンチステップ |
| METS | 8.5 |
| 時間 （分） |
10 | 20 | 30 | 40 | 50 | 60 |
|---|---|---|---|---|---|---|
| 40kg | 59.5 | 119 | 178.5 | 238 | 297.5 | 357 |
| 41kg | 61 | 122 | 183 | 244 | 304.9 | 365.9 |
| 42kg | 62.5 | 125 | 187.4 | 249.9 | 312.4 | 374.9 |
| 43kg | 64 | 127.9 | 191.9 | 255.9 | 319.8 | 383.8 |
| 44kg | 65.5 | 130.9 | 196.4 | 261.8 | 327.3 | 392.7 |
| 45kg | 66.9 | 133.9 | 200.8 | 267.8 | 334.7 | 401.6 |
| 46kg | 68.4 | 136.9 | 205.3 | 273.7 | 342.1 | 410.6 |
| 47kg | 69.9 | 139.8 | 209.7 | 279.7 | 349.6 | 419.5 |
| 48kg | 71.4 | 142.8 | 214.2 | 285.6 | 357 | 428.4 |
| 49kg | 72.9 | 145.8 | 218.7 | 291.6 | 364.4 | 437.3 |
| 50kg | 74.4 | 148.8 | 223.1 | 297.5 | 371.9 | 446.3 |
| 51kg | 75.9 | 151.7 | 227.6 | 303.5 | 379.3 | 455.2 |
| 52kg | 77.4 | 154.7 | 232.1 | 309.4 | 386.8 | 464.1 |
| 53kg | 78.8 | 157.7 | 236.5 | 315.4 | 394.2 | 473 |
| 54kg | 80.3 | 160.7 | 241 | 321.3 | 401.6 | 482 |
| 55kg | 81.8 | 163.6 | 245.4 | 327.3 | 409.1 | 490.9 |
| 56kg | 83.3 | 166.6 | 249.9 | 333.2 | 416.5 | 499.8 |
| 57kg | 84.8 | 169.6 | 254.4 | 339.2 | 423.9 | 508.7 |
| 58kg | 86.3 | 172.6 | 258.8 | 345.1 | 431.4 | 517.7 |
| 59kg | 87.8 | 175.5 | 263.3 | 351.1 | 438.8 | 526.6 |
| 60kg | 89.3 | 178.5 | 267.8 | 357 | 446.3 | 535.5 |
| 61kg | 90.7 | 181.5 | 272.2 | 363 | 453.7 | 544.4 |
| 62kg | 92.2 | 184.5 | 276.7 | 368.9 | 461.1 | 553.4 |
| 63kg | 93.7 | 187.4 | 281.1 | 374.9 | 468.6 | 562.3 |
| 64kg | 95.2 | 190.4 | 285.6 | 380.8 | 476 | 571.2 |
| 65kg | 96.7 | 193.4 | 290.1 | 386.8 | 483.4 | 580.1 |
| 66kg | 98.2 | 196.4 | 294.5 | 392.7 | 490.9 | 589.1 |
| 67kg | 99.7 | 199.3 | 299 | 398.7 | 498.3 | 598 |
| 68kg | 101.2 | 202.3 | 303.5 | 404.6 | 505.8 | 606.9 |
| 69kg | 102.6 | 205.3 | 307.9 | 410.6 | 513.2 | 615.8 |
| 70kg | 104.1 | 208.3 | 312.4 | 416.5 | 520.6 | 624.8 |
| 71kg | 105.6 | 211.2 | 316.8 | 422.5 | 528.1 | 633.7 |
| 72kg | 107.1 | 214.2 | 321.3 | 428.4 | 535.5 | 642.6 |
| 73kg | 108.6 | 217.2 | 325.8 | 434.4 | 542.9 | 651.5 |
| 74kg | 110.1 | 220.2 | 330.2 | 440.3 | 550.4 | 660.5 |
| 75kg | 111.6 | 223.1 | 334.7 | 446.3 | 557.8 | 669.4 |
| 76kg | 113.1 | 226.1 | 339.2 | 452.2 | 565.3 | 678.3 |
| 77kg | 114.5 | 229.1 | 343.6 | 458.2 | 572.7 | 687.2 |
| 78kg | 116 | 232.1 | 348.1 | 464.1 | 580.1 | 696.2 |
| 79kg | 117.5 | 235 | 352.5 | 470.1 | 587.6 | 705.1 |
| 80kg | 119 | 238 | 357 | 476 | 595 | 714 |
| 81kg | 120.5 | 241 | 361.5 | 482 | 602.4 | 722.9 |
| 82kg | 122 | 244 | 365.9 | 487.9 | 609.9 | 731.9 |
| 83kg | 123.5 | 246.9 | 370.4 | 493.9 | 617.3 | 740.8 |
| 84kg | 125 | 249.9 | 374.9 | 499.8 | 624.8 | 749.7 |
| 85kg | 126.4 | 252.9 | 379.3 | 505.8 | 632.2 | 758.6 |
| 86kg | 127.9 | 255.9 | 383.8 | 511.7 | 639.6 | 767.6 |
| 87kg | 129.4 | 258.8 | 388.2 | 517.7 | 647.1 | 776.5 |
| 88kg | 130.9 | 261.8 | 392.7 | 523.6 | 654.5 | 785.4 |
| 89kg | 132.4 | 264.8 | 397.2 | 529.6 | 661.9 | 794.3 |
| 90kg | 133.9 | 267.8 | 401.6 | 535.5 | 669.4 | 803.3 |
| 91kg | 135.4 | 270.7 | 406.1 | 541.5 | 676.8 | 812.2 |
| 92kg | 136.9 | 273.7 | 410.6 | 547.4 | 684.3 | 821.1 |
| 93kg | 138.3 | 276.7 | 415 | 553.4 | 691.7 | 830 |
| 94kg | 139.8 | 279.7 | 419.5 | 559.3 | 699.1 | 839 |
| 95kg | 141.3 | 282.6 | 423.9 | 565.3 | 706.6 | 847.9 |
| 96kg | 142.8 | 285.6 | 428.4 | 571.2 | 714 | 856.8 |
| 97kg | 144.3 | 288.6 | 432.9 | 577.2 | 721.4 | 865.7 |
| 98kg | 145.8 | 291.6 | 437.3 | 583.1 | 728.9 | 874.7 |
| 99kg | 147.3 | 294.5 | 441.8 | 589.1 | 736.3 | 883.6 |
| 100kg | 148.8 | 297.5 | 446.3 | 595 | 743.8 | 892.5 |
