Home/Tools/Stationary Bike Calorie Calculator
Free indoor cycling tool

Stationary Bike
Calorie Calculator.

Enter your weight, workout time and intensity to instantly see how many calories you burn on an exercise bike, plus your calories-per-hour burn rate.

Your workout
Results
Calories burned
267
Easy · spin Moderate Hard · race
Burn rate 534 / hr
Per minute 8.9 / min
Intensity (MET) 6.8
Fat burned (approx) 34 g
at ~9 kcal per gram of fat

Results update as you type. Calorie burn is an estimate from the MET method and scales with your weight and effort; use it to compare workouts rather than as an exact count.

The maths

How the calculator works

Calorie burn comes from three numbers: your weight, your workout time and the intensity of the ride, expressed as a MET value.

M
MET value = a research-based number for how hard the ride is. Easy spinning is about 4.8; a hard race effort is around 11. Each intensity option maps to a value from the Compendium of Physical Activities.
kg
Weight in kg = your body weight converted to kilograms (pounds divided by 2.205). Heavier riders burn more energy for the same workout.
/
Per minute = MET x 3.5 x weight in kg divided by 200. This is the standard calories-per-minute formula used across fitness science.
x
Total calories = calories per minute x your workout time. The burn rate per hour is simply the per-minute figure x 60.
g
Fat estimate = a rough share of the calories from fat, divided by 9 kcal per gram. A ballpark figure, not a precise measure of fat loss.

Two riders on the same bike for the same time can burn very different amounts, because weight and effort do most of the work. To burn more, ride longer, ride harder, or both.

Want a printable indoor-cycling tracker?
A one-page workout and calorie log for your bike is coming soon to our shop.
FAQ

Stationary bike calorie FAQ

A 165 lb (75 kg) rider burns roughly 250 to 350 calories in 30 minutes of moderate stationary cycling, and 400 or more in a hard spin session. The exact number scales with your body weight and how hard you push: heavier riders and higher intensities burn more.

The calculator uses the MET (metabolic equivalent) method from the Compendium of Physical Activities. Calories per minute equal MET x 3.5 x your weight in kilograms divided by 200. Each intensity level has a research-based MET value, so calories rise with both your weight and effort.

Yes. Indoor cycling burns a meaningful number of calories with very low joint impact, which makes it easy to do often. Weight loss still comes down to burning more energy than you eat, so pair regular rides with a sensible diet for the best results.

Light is an easy warm-up spin where you can chat freely. Moderate is a steady pace where talking takes a little effort. Vigorous is hard breathing you can only hold short sentences at, and a spin or HIIT class alternates hard efforts with recovery. Pick the one that best matches how the ride actually felt.

Moving and powering your body costs energy in proportion to your mass, so weight is the single biggest driver of calorie burn. A 200 lb rider burns noticeably more than a 130 lb rider doing the exact same workout, which is why weight is required for an honest estimate.

They are a solid estimate, not a lab measurement. Real burn varies with fitness, pedalling efficiency, the bike computer and even the room temperature. Use the figure to compare workouts and track trends rather than treating it as an exact calorie count.