Calories Burned Stationary Bike: Chart by Weight and Calculator
Last updated
This page provides estimates for the calories you burn riding a stationary bike. The table uses compendium values to calculate energy expenditure based on your body weight and the time you spend pedaling.
Keep in mind that these numbers are only estimates for a typical adult. Your real calorie burn varies depending on your fitness level, pedaling technique, body composition, and how hard you actually work. Fitness trackers also rely on estimates.
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, 50 watts, light effort (code 01214) | 4.0 | 114 | 143 | 171 | 200 | 229 |
| Bicycling, stationary, 60 watts, light to moderate effort (code 01216) | 5.0 | 143 | 179 | 214 | 250 | 286 |
| Bicycling, stationary, 90-100 watts, moderate to vigorous (code 01220) | 6.0 | 171 | 214 | 257 | 300 | 343 |
| Bicycling, stationary, 126-150 watts (code 01228) | 8.0 | 229 | 286 | 343 | 400 | 457 |
| Bicycling, stationary, 151-199 watts (code 01232) | 10.3 | 294 | 368 | 442 | 515 | 589 |
| Bicycling, stationary, 200-229 watts, vigorous (code 01236) | 10.8 | 309 | 386 | 463 | 540 | 617 |
By duration
For the row “Bicycling, stationary, 126-150 watts” (8.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 114 | 143 | 171 | 200 | 229 |
| 30 min | 229 | 286 | 343 | 400 | 457 |
| 45 min | 343 | 429 | 514 | 600 | 686 |
| 60 min | 457 | 572 | 686 | 800 | 914 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Bicycling, stationary, 126-150 watts: 8.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 286 kcal.
Which row is you?
The rows in the table are separated by the watts generated and your perceived effort level. Watts measure the actual power you put into the pedals, which most modern stationary bikes display on the console. If your bike does not show watts, you can choose a row based on the effort descriptions, ranging from light effort to moderate to vigorous. To find your match, look at the console on your stationary bike for your average watts, or simply gauge how hard you are breathing while you ride.
What changes the real number
- Your ratio of muscle to body fat, since muscle requires more energy to maintain.
- Your pedaling efficiency and familiarity with the stationary bike.
- The actual resistance and speed you maintain throughout the workout.
- Your baseline cardiovascular fitness level, which changes how hard your body works at a specific wattage.
Practical tips
- Adjust the seat height so your leg has a slight bend at the bottom of the pedal stroke to protect your joints.
- Use the wattage display on the bike console rather than the built in calorie counter for a more consistent measure of your work.
- Warm up with light effort before increasing the resistance or speed to prepare your muscles for the workout.
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
- Severe or sudden chest pain that spreads to your neck, jaw, or arms.
- Dizziness, lightheadedness, or a feeling that you might faint while pedaling.
- Sharp joint pain in your knees or hips that gets worse as you ride.
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.