Stationary bike calorie calculator
Estimate exercise bike calories using body weight, workout time and a wattage category or spin-class setting. Separate active from total calories.
Your indoor ride
Count the time at the selected effort, excluding breaks.
Watts are power, not a resistance level. Use the general estimate when your bike does not report watts.
Total energy for your 30-minute indoor ride.
30min
6.8METs
Energy over moving time
Total calories · kcalA model-based estimate, not a measurement. Your terrain, movement and individual physiology can change the result.
The numbers, explained.
Our methodology ↗Choose the power band that matches the working portion of your indoor cycling session. If power is unavailable, the general category offers a broader estimate. A spin-class option is also available, but it does not describe every minute of a variable-intensity class.
At 170 lb, 30 minutes in the 90–100 watt category gives about 243 total kcal and 202 active kcal. This is a category-based MET estimate, not a direct conversion of a bike’s mechanical work into the energy your body uses.
For intervals, calculate each sustained segment separately. A resistance dial marked 8 or 12 cannot be entered as watts: manufacturers use different scales, and cadence affects power. Keep the units and the working duration consistent before comparing the result with your bike console.
| Activity setting | METs | Source code |
|---|---|---|
| General · power unknown | 6.8 | 01200 |
| 50 watts | 4 | 01214 |
| 70–80 watts | 5.8 | 01218 |
| 90–100 watts | 6 | 01220 |
| 101–125 watts | 6.8 | 01224 |
| 126–150 watts | 8 | 01228 |
| 151–199 watts | 10.3 | 01232 |
| Spin class · general | 9 | 01270 |
Selected categories from the 2024 Adult Compendium. Values describe activity groups, not a personal metabolic measurement.
A little more clarity.
Can I calculate spin-class calories?
Yes, the spin-class setting provides a general category estimate. Enter the duration that reasonably matches that effort. Warm-ups, rests and harder intervals are not identical workloads.
What if my exercise bike does not show watts?
Choose “General · power unknown.” The estimate is less specific. Do not convert a resistance number or displayed indoor speed into watts without a method supplied by the equipment maker.
Why does this differ from my bike’s calories?
The console may use different assumptions about body weight, resting energy and efficiency. This tool uses the selected MET category. Matching inputs and active-versus-total definitions makes the comparison clearer.
Are these power bands personalized to my fitness?
No. They are published activity categories used with your body mass and duration. They do not measure your individual cycling efficiency or metabolism.
Keep exploring.
All calculators ↗Methods checked against the linked references · September 14, 2026. Educational estimates for adults. No individual medical assessment.