How Many Calories Do You Burn on a Stationary Bike?

A stationary bike burns approximately 400-700 calories per hour for most people, with the exact amount depending on your body weight, exercise intensity, and cycling duration. This makes indoor cycling one of the most effective cardio exercises for calorie burning.

Quick Calorie Reference

Intensity Level	60 kg Person	70 kg Person	80 kg Person
Light effort	280-336 kcal/hr	327-392 kcal/hr	373-448 kcal/hr
Moderate effort	384-480 kcal/hr	448-560 kcal/hr	512-640 kcal/hr
Vigorous effort	528-624 kcal/hr	616-728 kcal/hr	704-832 kcal/hr

How Calories Are Calculated

Stationary bike calorie calculations use two main methods:

MET-Based Calculation: Uses Metabolic Equivalent of Task values ranging from 4.0 (light effort) to 11.0 (maximum effort). The formula is: Calories = MET × Weight (kg) × Duration (hours).

Power-Based Calculation: If your bike displays watts, use: Calories = Watts × Hours × 3.6. This provides the most accurate measurement of actual work performed.

Factors That Affect Your Calorie Burn

Body Weight

Heavier individuals burn more calories at the same intensity because moving a larger body mass requires more energy. A 80kg person burns roughly 25% more calories than a 60kg person at identical effort levels.

Exercise Intensity

Intensity has the largest impact on calorie burn. Doubling your effort level nearly doubles your calorie expenditure. This is why interval training can be so effective for maximizing calorie burn in limited time.

Fitness Level

As you become fitter, your body becomes more efficient at the same workload, meaning you may need to increase intensity or duration to burn the same number of calories.

Pedaling Efficiency

Proper cycling form and smooth pedaling technique can affect energy usage. Inefficient pedaling patterns waste energy without contributing to forward momentum.

Maximizing Your Calorie Burn

Interval Training

Alternating between high and low intensity burns more calories than steady-state cardio and continues burning calories after your workout ends through excess post-exercise oxygen consumption (EPOC).

Progressive Resistance

Gradually increasing resistance challenges your muscles and cardiovascular system, preventing plateaus and maintaining calorie burn efficiency.

Consistent Duration

While short workouts have benefits, longer sessions allow your body to reach and maintain an optimal fat-burning zone.

Follow Structured Workouts

For optimal calorie burning with intervals, try our free Stationary Bike Workouts for Beginners. These include 30/30 intervals and progressive workouts designed to maximize your calorie expenditure.

Calculate Your Exact Calorie Burn

Use our calculators for personalized estimates:

Main Stationary Bike Calculator - Any duration
10-Minute Calculator
20-Minute Calculator
30-Minute Calculator
45-Minute Calculator
1-Hour Calculator