How Many Calories Does An Exercise Bike Burn?

Author: Alex Bristol

Last Update:

Is An Exercise Bike Good At Burning Calories?

If you’re looking to burn as many calories as possible, you definitely can achieve this using an exercise bike, but you’re going to need to maximize your efficiency using the most effective workouts and the correct model of bike.

Obviously, the amount of calories that you burn on a stationary bike varies, depending on a variety of things, however, improved cardio health, increased physical endurance, reduced stress levels, and other wide-ranging benefits can be gained from using an exercise bike for your cardio workout, providing you plenty of reason to put your foot on the pedals.

Average Calories Burned On Stationary Bikes

Based on Harvard Medical School data, “a 155-pound person who bikes vigorously for 15 min on a stationary bike burns off roughly 195 calories.”

The estimates line up pretty well with data provided by ACE (American Council on Exercise), which is roughly 210 calories burned every 15 minutes of cycling at a pace of 16-19 mph by a 155-pound person. This is race-worthy and is considered a pretty vigorous cycling speed.

To put figures into context, the rule for losing one pound of your body weight would be to decrease your calorie intake by 3,500. For instance, this can be done in a much more healthy fashion by reducing intake by 250 calories and increasing your caloric expenditure by 250 calories every day and 7 days a week.

Keep in mind that calories are a measure of energy, not nutrition or weight. So, these measurements can easily vary depending on a host of variables.

Using the American Council on Exercise’s Physical Activity Calorie Counter, here are some estimated results for a half-hour of cycling with different body weights and intensities:


  • 125 pounds at 5.5 mph: 113 calories
  • 155 pounds at 5.5 mph: 140 calories
  • 185 pounds at 5.5 mph: 167 calories


  • 125 pounds at 12 to 13 mph: 226 calories
  • 155 pounds at 12 to 13 mph: 281 calories
  • 185 pounds at 12 to 13 mph: 335 calories


  • 125 pounds at 16 to 19 mph: 340 calories
  • 155 pounds at 16 to 19 mph: 421 calories
  • 185 pounds at 16 to 19 mph: 503 calories

Your Body Weight

You burn off a greater number of calories on the bike when you weigh more as your body has to fuel a larger engine metaphorically speaking. For instance, a 155-lb person burns approximately 123 calories through 15 minutes of biking at moderate intensity as a 205-pound person burns around 163.

Using the vigorous-intensity, the 155-pound person burns 185, whereas the 205-pound person can burn around 244 calories.

Biking During Pregnancy

You also might opt for indoor biking if you’re pregnant to reduce the risk of an accident. The low-impact nature of cycling makes it a great benefit to pregnant women.

As pregnancy progresses, make adjustments to your seat and handlebars to accommodate changing hip angles, or try using a more padded seat. “Always stay well-hydrated, and don’t overheat,” reminds DeBusk.

It’s also important to listen to your body. If cycling starts to cause discomfort due to positioning or the demands of a growing baby, you might consider other forms of exercise or cross-training with yoga or Pilates in addition to bicycling sessions.

Which Exercise Bike Type?

Upright Pros

  • Advantageous – Upright stationary bicycles occupy little room and can be utilized anyplace.
  • Simple to Use – They are anything but difficult to use by nearly anybody, even those new to wellness.
  • Extraordinary Workout – Upright bicycles give an incredible cardio exercise just as a quality preparing exercise for your leg muscles. Will also have more calories burned using this model.
  • Adaptable – Upright exercise bicycles can be utilized both standing and sitting for increasingly proficient exercises.
  • Price – Are generally less expensive and much progressively conservative

Upright Cons

  • Awkward – Many clients discover upright activity bicycles awkward. Grievances are coordinated to the hard, unforgiving seats.
  • Back and Neck Stress – Upright exercise bicycles can cause again and neck worry, specifically for those effectively battling with torment in these zones. This is because of the slumped-over stance that is required.

Recumbent Pros

  • Practical for obese or elderly people: This is the one piece of equipment that overweight, obese, or elderly people can use in all safety. Indeed, the machine gently positions your body in such a way so as to take the weight off your knees and joints, which largely eliminates the risk of injuries.
  • More comfortable: As previously mentioned, there’s really no beating the comfort factor when it comes to stationary recumbent bikes. In fact, regular users often report that they hardly feel like they’re working out.
  • Easy to do two things at once: This is one of the rare fitness machines that are actually silent and comfortable enough to allow you to do two things at the same time such as read, write, or watch TV.

Recumbent Cons

  • Harder for weight loss: Due to the reclined position and less pressure on your joints it’s more difficult to achieve a high-intensity workout on one of these exercise bikes.
  • More expensive than upright: Admittedly, recumbent bikes do come in a wide range of prices. However, these models tend to be costlier than upright bikes, as well as bulkier. This is because they normally come with added features to maximize comfort while limiting the risk of injuries.

Other Benefits Of An Exercise Bike

Best Buddy for Weight Loss

Burning more than what you consume is the key to losing a few pounds! It depends on the intensity of your exercise and your weight. Indoor cycling, combined with a low-calorie diet, helps decrease body weight and fat. It lowers cholesterol and triglyceride levels. 

Best Low-Impact Exercise!

An exercise bike promotes a low-impact workout with its smooth movements to strengthen the joints and bones without pressuring them, which is good for people with joint issues or injuries. Plus it doesn’t let your feet lift off the pedals, which is a good option for your joints while still providing an effective and challenging exercise.

Strong Legs and Lower Muscles

If you use higher resistance, the exercise bike can help you build strong legs and a lower body. Pedaling strengthens your calves, hamstrings, and quadriceps while working with your core, glutes, and back. But if you will use the handles, it can also help you work with your upper body muscles such as biceps, triceps, and shoulders.

Improves Your Respiratory Capacity!

Exercise bike helps you learn to manage the intensity in the frequency of your breathing while exercising. It increases your muscle performance by conditioning your muscles to get less oxygen and produce less carbon dioxide, which will result in not being out of breath quickly. People with asthma or chronic lung disease can improve their symptoms using this bike. However, if you are suffering from those, it would be best to consult your doctor before doing the exercise.

Customizable Workout Plans and Levels

Customizing your workout plans and level can be easy with an exercise bike. Working slowly as a start then gradually increases in time and intensity gives way for more effective results. You can start from 5 to 10 mins then add every 5 minutes as time goes by. But don’t forget to pedal slowly when finishing your exercise in a day or set an alternating intensity plan for your workout.

Frequently Asked Questions

Can an exercise bike burn belly fat?

It’s definitely worth a try for burning off belly fatas well as for getting fitter and faster. The goal is to spend 80 percent of riding time at low intensity and 20 percent at moderate to hard intensity.

Are 30 minutes on a stationary bike enough?

The exercise bike burns calories, assist in creating a caloric deficit which is necessary for losing weight. The average person can burn 260 calories for a moderate 30-minute ride on a stationary exercise bike, which can contribute to your overall weight loss goals.

How many calories do I burn riding a stationary bike for 30 minutes?

The average person can burn 260 calories for a moderate 30-minute ride on a stationary exercise bike, which can contribute to your overall calorie-burning goals.


The length of time you’re cycling and the intensity are the main factors in how many calories you burn. If you’re starting with little or no activity, biking 15 minutes a day, or 30 minutes a few times a week, is an excellent way to improve health and will likely reduce your weight.

Once you’ve adapted to moderate riding, add some intensity intervals, which are even better for burning calories.

Photo of author