Stationary Bike Weight Loss Calculator
Estimate how much weight you can lose with your stationary bike workouts. This calculator uses your body data, workout intensity or power output, and weekly routine to estimate your calorie deficit and expected weight change over time.
Step 1: Your Weekly Stationary Bike Workouts
Enter your typical workout intensity and weekly frequency.
MET Value: 7.2
Step 2: Your Body & Lifestyle
Step 3: Your Weight Loss Goals
About the Stationary Bike Weight Loss Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and fitness enthusiast from Germany. I created this weight loss calculator to help indoor cyclists plan their fitness journey with data-driven projections.
How the Stationary Bike Weight Loss Calculator Works
This calculator estimates your potential weight loss based on your weekly stationary bike routine combined with your personal metabolic data. It uses scientifically established formulas to provide realistic projections.
1. Weekly Stationary Bike Calories
We offer two methods to calculate calories burned from your stationary bike workouts:
Method 1: Intensity-Based (MET)
Uses the MET (Metabolic Equivalent of Task) method based on your perceived effort level:
Formula: Calories = MET × Weight (kg) × Time (hours)
| Intensity | Description | MET Value |
|---|---|---|
| 1-2 | Very light / Light | 4.0-4.8 |
| 3-4 | Light-Moderate | 5.6-6.4 |
| 5-6 | Moderate | 7.2-8.0 |
| 7-8 | Vigorous | 8.8-9.6 |
| 9-10 | Hard / Max effort | 10.4-11.0 |
Method 2: Power-Based (Watts)
If your bike displays power output in watts, this method provides more accurate results:
- Formula: Calories = Watts × 3.6 × Time (hours)
- This accounts for the efficiency of converting power to heat and movement
- Power meters on quality bikes are typically accurate within 2-3%
2. Basal Metabolic Rate (BMR)
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161
3. Benefits of Stationary Bike Training
- Low impact: Easy on joints compared to running
- Weather-independent: Train consistently regardless of conditions
- Measurable: Track progress with power, cadence, and heart rate
- Efficient: High calorie burn with lower perceived effort
4. Calorie Deficit and Weight Loss
Weekly deficit: Bike calories + (TDEE − daily intake) × 7
Weekly weight loss: Weekly deficit ÷ 7,700 kcal (approximately 1 kg of fat)
Time to goal: (Current weight − goal weight) × 7,700 ÷ weekly deficit
Important Considerations
- Results are estimates based on average metabolic rates and may vary individually
- Bike calorie displays often overestimate by 15-30%—power-based calculations are more accurate
- Weight loss may not be linear—expect fluctuations due to water retention
- Sustainable weight loss is typically 0.25–1.0 kg per week
- Interval training can increase total calorie burn and improve fitness faster
References
- Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241-247.
- Ainsworth BE, et al. "Compendium of Physical Activities: an update of activity codes and MET intensities." Med Sci Sports Exerc. 2000;32(9 Suppl):S498-504.
- Hall KD. "What is the required energy deficit per unit weight loss?" Int J Obes. 2008;32(3):573-576.
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