This calculator estimates how many calories you burn during a stationary bike session — whether you're doing slow recovery pedaling, a comfortable commuter-pace workout, or high-intensity intervals. It uses your body weight, session length, and a standard metabolic equivalent (MET) value for stationary cycling, so the estimate is tailored to you rather than a generic machine readout.
Exercise bikes are a favorite low-impact choice for people with joint concerns, beginners, and anyone wanting consistent cardio indoors. The formula behind the tool is the same one used in many fitness studies: calories per hour = MET × 3.5 × weight in kg ÷ 200 × 60. Select an intensity, enter your weight, and the result shows both your hourly burn and the total for the entire ride — with a full step-by-step breakdown.
⚖️ Your Body Weight
🚴 Riding Intensity
⏱️ Ride Duration
This ride: —
MET value: —
Weight used: —
Calories per minute: —
How to Use This Tool
Enter your body weight in kilograms or pounds, choose the intensity that best matches your ride, and set the session length in minutes. Click Calculate to see your estimated calories per hour, the total for the session, and a quick breakdown of the MET value used. Use the preset buttons to switch intensities without touching the dropdown.
How the Calculation Works
The estimate comes from the standard MET formula used in exercise physiology:
Calories per minute = MET × 3.5 × weight (kg) ÷ 200
The MET value represents how many times your resting metabolic rate the activity requires. For example, moderate stationary cycling has a MET of 8.0, meaning you burn energy about 8 times faster than at rest. To get calories per hour, multiply the per-minute value by 60. The result is an estimate — actual burn varies with fitness, body composition, and bike setup.
MET Reference Values for Stationary Cycling
| Intensity | MET | Typical Use |
|---|---|---|
| Very light | 3.0 | Recovery, warm-up, slow pedaling |
| Light | 6.8 | Comfortable pace, commuting |
| Moderate | 8.0 | Steady breathing, general fitness |
| Vigorous | 10.0 | Challenging ride, harder breathing |
| Very vigorous | 12.0 | Intervals, sprint efforts |
These values follow the Compendium of Physical Activities coding for stationary cycling. See the MET concept on Wikipedia for background.
Factors That Affect Accuracy
- Body composition: Muscle burns more calories per kilogram than fat, so two people of the same weight can differ.
- Resistance and cadence: A higher resistance or faster cadence raises actual energy expenditure beyond the standard MET.
- Bike calibration: Exercise bike displays are often inaccurate because they don't adjust for your weight and resistance settings.
- Fitness level: Trained riders may burn fewer calories at the same workload because their bodies are more efficient.
Frequently Asked Questions
How many calories do I burn on a stationary bike per hour?
At a moderate pace (MET 8.0), a 70 kg person burns roughly 588 kcal per hour. A lighter person burns less, and a heavier person burns more — use this calculator to get a personal estimate.
Why is my exercise bike's calorie display different?
Most bike consoles use a fixed formula that ignores your weight and only approximates intensity. This calculator uses your actual body weight and a research-based MET value, making it generally closer for most riders.
Does it matter if I use a recumbent or upright bike?
MET values for stationary cycling are similar across upright and recumbent bikes at the same perceived effort. The main difference is muscle recruitment, which the standard formula treats as roughly equivalent.