When you’re trying to lose weight, understanding how many calories do you burn on an exercise bike is key to reaching your goal. In the end, you must consume fewer calories than you expend to lose those excess pounds. An excellent tool for this situation is an exercise bike. It’s not just about pedaling away; knowing how to accurately calculate the calories you burn on a stationary bike can help you create a more effective fitness plan.
When it comes to burning calories, there are several variables that come into play. The different types of stationary exercise bikes you use, along with how intensely you ride, can all determine how many calories you will burn. So, whether you’re using a traditional or a more advanced model, it’s important to understand the factors that influence your results. Learning everything there is to know about how many calories you might burn on each bike will give you the tools to tailor your workouts and get the most out of your exercise routine.
how many calories do you burn on an exercise bike
A number of variables, including intensity, body size, weight, and gender, might affect how many calories you burn when riding a bike. The majority of people can anticipate burning a few hundred calories every hour on average. A lady riding a bike at a moderate pace, for instance, usually burns approximately 400 calories in an hour, whereas a male would burn about 450. These figures can be further increased by quickening the speed or intensifying the activity.
For example, a woman can burn 315 calories in just 30 minutes, or about 630 calories in an hour of cycling at a brisk pace. Meanwhile, men can burn close to 750 calories per hour while cycling at a brisk pace. This highlights how many calories can be burned in a relatively short period of time.
To maintain his weight, the normal male needs between 2000 and 2500 calories per day. However, if they include a single hour of intense cycling, they could consume around 750 calories during that workout, creating a deficit that helps them lose weight. Even by following their normal maintenance diet, they would still see a deficit, which ultimately contributes to weight loss.
Factors that Affect Calories Burn When Biking
As previously stated, several elements must be considered when determining how many calories you burn while riding a stationary bike. Let’s examine each of these factors now.
Intensity
Your ability to burn calories is mostly dependent on how hard you cycle. For instance, a person weighing 125 pounds will burn roughly 140 calories, or 280 calories per hour, if they cycle slowly for 30 minutes. On the other hand, they can burn up to 630 calories in an hour if they put in more effort and cycle vigorously.
While weight is often considered when estimating calorie burn rate, gender also plays a difference. Both factors, combined with your intensity level, affect how many calories you burn during cycling. So, adjusting the intensity of your workout can significantly change the results.
Males vs Females
When it comes to burning calories during cycling, gender plays a role. Due to variations in body composition, men often burn more calories than women. Even if a man and a female weigh the same, men typically have a lower body fat percentage and more muscle, which helps them burn more calories. In fact, a male will burn a lot more calories than a woman if they exercise for the same length of time and at the same pace.
A lady will actually burn about 630 calories if she cycles energetically for an hour, whereas a male will burn over 750 calories if he does the same exercise. This means men can burn about 20% more calories than women during the same exercise session. While this may not seem fair, it’s simply a result of their body composition.
Related: Can You Pedal an Electric Bike?
Weight
The number of calories you will burn while cycling is also significantly influenced by your starting weight. For instance, a person weighing 125 pounds will burn roughly 210 calories if they cycle for 30 minutes at a moderate speed. A person weighing 185 pounds, on the other hand, will burn approximately 294 calories while riding at the same speed.
As you can see, weight makes it difficult to give an exact number of calories burned, but it is an important element to consider along with intensity and gender. According to Harvard Health, these numbers serve as a guide to help estimate calorie burn, although the actual impact will vary depending on various factors.
The Type of Exercise Bike
The type of bike you use plays a key role in burning calories on an exercise bike. There are three basic types of exercise bikes: regular stationary bikes, recumbent bikes, and spin bikes. Each one affects how many calories you can burn in different ways. Of these, the recumbent bike burns the fewest calories. This is due to its full seat with a backrest, and in some models, an armrest as well. It is mostly designed for light to moderate exercise, which means it primarily works out your legs without engaging your core, reducing the number of calories burned.
The standard stationary bike comes next, and it often burns extra calories compared to the recumbent bike. It’s an upright bike that requires you to engage more muscles compared to the recumbent version. Last but not least, the spin bike is the hardest. Spin bikes are designed for high-intensity workouts, and their riding position forces you to engage a variety of muscle groups, including your core and upper body. You will often stand up while pedaling quickly, making the exercise even more demanding.
Therefore, compared to a standard stationary cycle, riding a spin bike can help you burn several hundred more calories every hour. For example, depending on how hard he pushes himself, a man riding a spin bike for 60 minutes may burn up to 1500 calories. This demonstrates that the kind of bike you select can significantly affect how many calories you burn while working out.
Related: What Muscles Does Bike Riding Work
Can Stationary Bikes Help You Lose Weight?
Yes, stationary bikes can definitely help you lose weight if used correctly. You must expend more calories than you take in if you want to lose weight. Whether you are exercising or not, if you take in more calories than you burn, you’ll gain weight. You will, however, lose weight if your caloric expenditure exceeds your intake. Calories are the fuel your body uses to function, including everything from breathing to biking on your stationary bike.
Your body will use the fuel from the calories you eat, and if you don’t consume enough, it will start burning through body fat for energy. According to the Institute of Medicine, the average man needs between 2,000 and 2,500 calories per day, while the average woman needs between 1,800 and 2,200 calories per day. A heavy man cycling vigorously on a stationary bike for just one hour can burn around 1,000 calories, which is about half of his daily calorie intake.
When you combine consistent exercise with a balanced, healthy diet, losing weight becomes much easier. It’s all about finding the right balance between your calorie intake and calorie burn. The stationary bike is a great tool to help you burn those extra calories while improving your overall health.
Why Are Stationary Bikes So Good for Weight Loss? + Other Benefits
Okay, so we now know that using a stationary bike for exercise can help you burn calories and lose weight. We now want to discuss the benefits of stationary bikes in general, particularly concerning weight loss.
Related: How to Make Single Speed Bike Faster
Affordable
When it comes to cardiovascular exercise, the stationary bike is one of the cheaper options available. You can find a good quality stationary bike for as low as $300, and even a high-end model for around $1500. Compared to other cardiovascular machines like stair climbers, treadmills, and ellipticals, exercise bikes are generally some of the cheapest options out there, making them affordable for most people.
In addition, when you compare the cost of a gym membership, which can cost over $50 a month, investing in a stationary bike is much more cost-effective in the long run. You get the benefits of cardiovascular exercise at home without the ongoing monthly fee, making it a smart financial choice for those looking to stay fit.
Anytime No Matter the Conditions
Stationary bikes offer a major advantage—they are incredibly convenient because they can be used right in your home. Unlike biking outdoors, you don’t have to worry about traffic, road conditions, or unpredictable weather. This makes it easy to fit in your workout without needing to leave the house or deal with external factors.
Additionally, many people struggle to find time to exercise during the day, but with a stationary bike, you can easily work out at night from the comfort of your own home. Cycling at night can be risky in the city due to safety concerns, but with an exercise bike, you can avoid those dangers and work out whenever it fits into your schedule, no matter the outdoor conditions.
Spatial Constraints
One important factor to consider when choosing exercise equipment is spatial constraints. Many people don’t have much space in their homes, which means larger cardiovascular exercise machines like treadmills and ellipticals often aren’t options. A stationary bike, however, doesn’t take up much space, making it a viable option for those with small space, like an apartment, where larger equipment might not fit.
For Anybody
Exercise bikes come in three different varieties, so there’s something for everyone: upright, spin, and reclining bikes. Each bike offers different intensity levels and workout programs, allowing you to tailor your workout to your needs. No matter which type you choose, you can burn calories and work towards blue weight goals, making it easy for anybody to start getting fit.
Related: California Ebike Laws
Rounding Up
At the end of the day, it’s clear that stationary bikes are fantastic for burning calories and losing weight. If you’re looking to get into shape but going to your local gym isn’t an option, investing in an affordable exercise bike is something we recommend. With the right bike, you can easily achieve your fitness goals without leaving the comfort of your home.
Related: Convert Mountain Bike To Electric
