Bike Calorie Calculator
How many calories you burn cycling, outdoors or indoors. Road, leisure, stationary bike and spin class, MET values from the 2024 Adult Compendium of Physical Activities.
Calories burned
435 kcal
Cycling, 12 to 13.9 mph, moderate, 45 min- Per hour 581 kcal
- Above resting 381 kcal
- MET value 8
Calories burned cycling by type and speed
For the body weight entered above. The pace you selected is highlighted.
| Pace | MET | 45 min | 60 min |
|---|---|---|---|
| Cycling, leisure, under 10 mph | 4 | 218 | 290 |
| Cycling, 12 to 13.9 mph, moderate | 8 | 435 | 581 |
| Stationary bike, general | 6.8 | 370 | 494 |
| Spin class | 9 | 490 | 653 |
Worked example
160 lb is 72.6 kg. Cycling, 12 to 13.9 mph, moderate, MET 8, for 45 minutes:
- kcal = MET × kg × hours = 8 × 72.6 × 45/60 = 435 kcal
- Above resting = (8 − 1) × 72.6 × 45/60 = 381 kcal
What changes versus the general calorie burn calculator
- Cycling only: leisure, moderate road riding, stationary bike and spin class, instead of every activity in the general calorie burn calculator.
- A table by type with your duration and a full hour.
- Defaults: 160 lb and 45 minutes at 12 to 13.9 mph instead of 180 lb and brisk walking.
Frequently asked questions
How many calories does biking burn?
Cycling at 12 to 13.9 mph, a moderate effort, is 8 METs in the 2024 Adult Compendium. At 160 lb, 45 minutes burns about 435 kcal.
Does a stationary bike burn as many calories as riding outside?
It depends on effort. A general stationary bike session is 6.8 METs and a spin class 9, against 8 for moderate road riding and 4 for leisure riding under 10 mph.
How many calories does a 30 minute bike ride burn?
At 160 lb: about 145 kcal riding at leisure under 10 mph, 290 kcal at 12 to 13.9 mph, and 327 kcal in a spin class.
Weekly plan based on your numbers
One email a week with a training and eating plan built from the numbers you enter on our calculators.
Not live yet. The newsletter has not started, so nothing was sent and your email address was not saved.
Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12. DOI: 10.1016/j.jshs.2023.10.010 (read 2026-10-24)