How many calories does a 45-minute spinning class burn?

At 70 kg about 440 kcal total energy – as much as just over an hour and a half of normal walking.

How much do 30 minutes on an exercise bike burn?

At 70 kg and a moderate load about 195 kcal.

Exercise bike or cycling outdoors – which burns more?

At a moderate load the exercise bike is 6.0 MET in the Compendium, cycling outdoors at 16–19 km/h 6.8 MET. Turning up the load indoors or joining a spinning class (9.0 MET) puts you clearly above it.

Calories burned by sportCalories burned

Calories burned on an exercise bike and in spinning

By Thomas Freimoser · Updated: October 26, 2026

Cycling without weather, traffic lights or headwind: on an exercise bike you set the load yourself. A spinning class is among the most intense hours you can book at the gym.

Short answer

At 70 kg you burn about 390 kcal per hour on an exercise bike at a moderate load and about 585 kcal in a spinning class.

kcal per hour by pace and body weight

Pace / variant	55 kg	70 kg	85 kg	100 kg
ergometer, moderate6 MET · Code 01220	350	390	435	480
spinning class9 MET · Code 01270	520	585	655	720

Example person: 35 years, 172 cm · total energy including resting metabolism · rounded to 5 kcal · MET values: Compendium 2024.

Calculate for your bodyHeight, age and sex shift the values by up to 20 %.

What raises the burn

Intensity counts: from a moderate exercise bike to a spinning class the burn rises by about 50 %.
Rule of thumb for the watt display: average watts × 3.6 gives roughly the kcal burned per hour – 100 watts about 360 kcal. It works because the body turns about a quarter of its energy into pedalling power.
The seat is the bottleneck, not the joints. The planner caps indoor cycling at 4 hours a day.

Frequently asked questions

How many calories does a 45-minute spinning class burn?: At 70 kg about 440 kcal total energy – as much as just over an hour and a half of normal walking.
How much do 30 minutes on an exercise bike burn?: At 70 kg and a moderate load about 195 kcal.
Exercise bike or cycling outdoors – which burns more?: At a moderate load the exercise bike is 6.0 MET in the Compendium, cycling outdoors at 16–19 km/h 6.8 MET. Turning up the load indoors or joining a spinning class (9.0 MET) puts you clearly above it.

In comparison

Similar burn at 70 kg, from the calmest to the most intense variant:

Swimming345–685 kcal/h
Dancing390–640 kcal/h
Indoor cycling390–585 kcal/h
Cycling260–655 kcal/h

And for the 10K Burn Challenge?

With indoor cycling alone it would take 2.6 hours to burn 1,000 kcal. The planner shows how a whole day of 5,000 to 10,000 kcal comes together.

Build a day in the planner

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