Calories Burned Spin Class
Calorie Calculator
About spin class
Spin class is one of the biggest calorie burners in the gym. The 2024 Compendium rates an indoor cycling class at 9.0 METs, which means a 155 lb rider burns around 475 calories in a standard 45-minute session. Climbs, sprints, and out-of-the-saddle work keep your heart rate high without pounding your joints.
Calories Burned by Body Weight
Calories burned per 30 minutes of spin class at moderate intensity (MET 9)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 245 cal |
| 140 lbs (64 kg) | 286 cal |
| 155 lbs (70 kg)Reference | 316 cal |
| 170 lbs (77 kg) | 347 cal |
| 185 lbs (84 kg) | 378 cal |
| 200 lbs (91 kg) | 408 cal |
| 220 lbs (100 kg) | 449 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 158 cal |
| 30 minutesReference | 316 cal |
| 45 minutes | 475 cal |
| 60 minutes | 633 cal |
| 90 minutes | 949 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of spin class burns enough calories to offset:
Based on 316 calories burned (30 min at 155 lbs)
Tips for Spin Class
- Set saddle height so your knee stays slightly bent at the bottom of the stroke
- Add real resistance on climbs instead of just spinning faster
- Keep your upper body relaxed and let your legs do the work
- Bring water; a 45-minute class can sweat out over a pound of fluid
Frequently Asked Questions
Track Your Workouts & Calories
Log your exercises and meals with Calvin's AI. Just snap a photo of your food to track calories automatically.
