Power output
Higher wattage requires more work and corresponds to higher MET values.
Stationary Bike Calorie Calculator
A 70 kg person burns about 221 calories in 30 minutes on a stationary bike at roughly 90–100 watts.
Power output is a better guide than a generic resistance number because bike resistance scales are not standardized.
CALORIES BY POWER & TIME
Calories burned on a stationary bike
Choose your body weight, then compare estimated calorie burn across common stationary-bike power levels and durations.
| Cycling power | 15 min | 30 min | 60 min |
|---|---|---|---|
| Very light 25–30 W | 64 kcal | 129 kcal | 257 kcal |
| Light 50 W | 74 kcal | 147 kcal | 294 kcal |
| Moderate 90–100 W | 110 kcal | 221 kcal | 441 kcal |
| Vigorous 126–150 W | 147 kcal | 294 kcal | 588 kcal |
STATIONARY BIKE CALCULATOR
Calculate your stationary bike calories
Enter your body weight and ride duration, then choose the power level that best matches your session.
WHY THE NUMBER VARIES
What changes stationary-bike calorie burn?
Stationary-bike effort is driven mainly by how much power you produce and how long you sustain it.
Duration
Longer sessions increase total energy expenditure almost linearly at a steady effort.
Body weight
At the same MET level and duration, a higher body weight produces a higher calorie estimate.
Bike calibration
Displayed resistance and even watt estimates can vary between machines, especially on consumer bikes.
One activity is easy to estimate. The whole day is harder.
Kibora helps you put food, calories and activity into context so you can understand how everything adds up across your day.
Calculation methodology and sources
These estimates use stationary-bicycling MET values from the 2024 Adult Compendium of Physical Activities and the standard MET calorie-expenditure equation.
Stationary-bike intensity assumptions
The 2024 Adult Compendium lists stationary cycling at 25–30 watts at 3.5 METs, 50 watts at 4.0 METs, 90–100 watts at 6.0 METs, and 126–150 watts at 8.0 METs.
The page uses power rather than resistance-level numbers because resistance scales differ across bike brands and models.
Calorie calculation
Calories are estimated with the standard MET equation: MET × 3.5 × body weight in kilograms ÷ 200 × minutes.
Reference-table values are rounded to the nearest whole calorie. Calculator results can retain one decimal place.
Assumptions and limitations
The calculator assumes a reasonably steady power output over the selected duration and does not model intervals separately.
Machine-reported watts can differ in accuracy, and standard MET values remain population-level estimates rather than direct metabolic measurements.
Related calorie-burn activities
Common questions about stationary-bike calories
How many calories does 30 minutes on a stationary bike burn?
It depends on body weight and power. Using the estimates on this page, a 70 kg person burns about 129 calories at 25–30 W, 147 calories at 50 W, 221 calories at 90–100 W, and 294 calories at 126–150 W.
How many calories does one hour on a stationary bike burn?
For a 70 kg person, the examples on this page range from about 257 calories per hour at 25–30 W to about 588 calories per hour at 126–150 W.
Is resistance level enough to estimate stationary-bike calories?
Not reliably. Resistance scales are brand-specific, so wattage or measured power is a more comparable input when available.
Does a spin class burn more calories?
It can. The Compendium lists a stationary RPM/spin-bike class at 9.0 METs, which is above the moderate examples used in this page table.
Why does the bike console show a different number?
Bike consoles may use proprietary formulas, cadence, resistance and machine-specific calibration. This page uses standardized MET values.