Calories Burned Spin Class: Chart by Weight and Calculator
Last updated
This page provides estimated calories burned during a spin class. The table uses values from the Compendium of Physical Activities to give you a baseline. Keep in mind that these numbers are only estimates.
Your real energy use depends on your current fitness, cycling technique, body composition, and how hard you actually work during the ride. Even your fitness tracker is just guessing.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Bicycling, stationary, RPM/Spin bike class (code 01270) | 9.0 | 257 | 321 | 386 | 450 | 514 |
| Bicycling, high intensity interval training (code 01305) | 8.8 | 251 | 314 | 377 | 440 | 503 |
By duration
For the row “Bicycling, stationary, RPM/Spin bike class” (9.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 129 | 161 | 193 | 225 | 257 |
| 30 min | 257 | 321 | 386 | 450 | 514 |
| 45 min | 386 | 482 | 579 | 675 | 772 |
| 60 min | 514 | 643 | 772 | 900 | 1029 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Bicycling, stationary, RPM/Spin bike class: 9.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 321 kcal.
Which row is you?
The table separates spin class workouts into two distinct categories based on structure and effort. The first row covers a standard spin bike class, which usually involves steady pedaling mixed with varied resistance. The second row covers high intensity interval training on a stationary bike, where you alternate between maximum effort sprints and brief recovery periods. To pick the right row, look at your class format. Choose the first option for a traditional instructor led ride, or the second option if your session focuses strictly on intense, structured intervals.
What changes the real number
- How much resistance you apply to the flywheel during the class.
- Your pedaling speed and how well you maintain it during difficult tracks.
- Your individual body composition and ratio of muscle to fat.
- Your overall cardiovascular fitness level and cycling efficiency.
Practical tips
- Adjust your bike seat and handlebars to the correct height to prevent knee strain.
- Use perceived exertion rather than relying entirely on the calorie readout on the bike console.
- Keep a steady pedal stroke and avoid bouncing in the saddle to maximize your effort.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- A sudden, sharp pain in your knees or lower back.
- Feeling dizzy, lightheaded, or unusually faint while pedaling.
- Chest pain or an irregular heartbeat that feels abnormal for heavy exercise.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.