Metastable pionic helium (πHe + ) is a three-body atom composed of a helium nucleus, an electron occupying the 1s ground state, and a negatively charged pion π − in a Rydberg state with principaland orbital angular momentum quantum numbers of n ∼ ℓ + 1 ∼ 16. We calculate the spinindependent energies of the π 3 He + and π 4 He + isotopes in the region n = 15-19. These include relativistic and quantum electrodynamics corrections of orders R∞α 2 and R∞α 3 in atomic units, where R∞ and α denote the Rydberg and fine structure constants. The fine-structure splitting due to the coupling between the electron spin and the orbital angular momentum of the π − , and the radiative and Auger decay rates of the states are also calculated. Some states (n, ℓ) = (16, 15) and (17, 16) retain nanosecond-scale lifetimes against π − absorption into the helium nucleus. We propose to use laser pulses to induce π − transitions from these metastable states, to states with large (∼ 10 11 s −1 ) Auger rates. The πHe 2+ ion that remains after Auger emission of the 1s electron undergoes Stark mixing with the s, p, and d states during collisions with the helium atoms in the experimental target. This leads to immediate nuclear absorption of the π − . The resonance condition between the laser beam and the atom is thus revealed as a sharp spike in the rates of neutrons, protons, deuterons, and tritons that emerge. A resonance curve is obtained from which the πHe + transition frequency can in principle be determined with a fractional precision of 10 −8 − 10 −6 provided that the systematic uncertainties can be controlled. By comparing the measured πHe + frequencies with the calculated values, the π − mass may be determined with a similar precision. The πHe + will be synthesized by allowing a high-intensity (> 10 8 s −1 ) beam of π − produced by a cyclotron to come to rest in a helium target. The precise time structure of the π − beam is used to ensure a sufficient rate of coincidence between the resonant laser pulses and the πHe + atoms.