How Many Miles On A Stationary Bike To Lose Weight? (2025)

If you’re wondering how many miles on a stationary bike to lose weight, you’re not alone. Indoor cycling is one of the most effective, low-impact workouts for burning calories, improving heart health, and shedding unwanted pounds. But exactly how far do you need to ride?

In this comprehensive guide, we’ll break it down so you can start seeing real results no guesswork involved.

Why Stationary Biking Is Great for Weight Loss

Before we dive into the exact mileage, let’s understand why stationary biking is such a popular choice for losing weight:

• Low impact: Great for people with joint issues.
• Calorie burn: You can burn hundreds of calories in a single session.
• Convenience: You can bike at home or at the gym regardless of the weather.
• Multitasking: Watch your favourite shows or listen to podcasts while working out.
• Progress tracking: Most bikes show distance, time, speed, and calories burnt.

With these benefits, it’s no wonder so many people are turning to stationary bikes for weight loss.

Calories Burned on a Stationary Bike

To understand how many miles you need to ride, it’s important to know how many calories you burn on a stationary bike. Here’s a general estimate based on a 155-pound person:

Intensity	Time	Approx. Calories Burned
Light (50-100 watts)	30 minutes	210 calories
Moderate (100-150 watts)	30 minutes	260–300 calories
Vigorous (150+ watts)	30 minutes	400–600 calories

Now, let’s translate that into miles.

How Many Miles Equals One Pound of Weight Loss?

To lose 1 pound of fat, you need to burn approximately 3,500 calories.

So, how many miles does that take on a stationary bike?

On Average:

• 1 mile on a stationary bike burns around 30–50 calories depending on your weight, speed, and intensity.
• Therefore, to burn 3,500 calories, you’d need to ride 70–117 miles.

How Many Miles Per Day to Lose Weight?

Now that we know the total miles needed to burn 1 pound, let’s break it down into daily mileage goals.

If You Want to Lose 1 Pound Per Week:

• Aim to ride 10–17 miles per day, 5–6 days a week.
• At moderate intensity, this should take about 45–60 minutes per day.

If You Want Faster Weight Loss:

You can increase your intensity or duration, but don’t overdo it. Safe and sustainable weight loss is 1–2 pounds per week. That means riding 15–25 miles per day, but only if your fitness level allows it and your body feels good.

Factors That Affect Calorie Burn and Mileage

Everyone’s body is different, and how many miles it takes you to lose weight can vary based on:

1. Your Weight

Heavier individuals burn more calories per mile because it takes more energy to move a heavier body.

2. Intensity Level

Are you pedalling at a relaxed pace or doing high-intensity interval training (HIIT)? The latter burns significantly more calories per mile.

3. Bike Resistance

Higher resistance = more muscle engagement = more calories burned. If your bike has resistance settings, don’t shy away from cranking it up!

4. Duration

Naturally, the longer you bike, the more calories you’ll burn. Just be consistent.

5. Fitness Level

Beginners might not burn as many calories initially because their bodies are not as efficient at exerting energy. As you get fitter, you may need to adjust mileage or resistance to continue progressing.

Realistic Stationary Biking Plans for Weight Loss

Let’s look at three sample plans depending on your schedule and goals:

Plan A: Busy Beginner (20–30 minutes/day)

• Ride 5–7 miles daily.
• Focus on consistency over speed.
• Burn 150–250 calories per session.
• Expect to lose 1–2 pounds per month.

Plan B: Moderate Rider (45–60 minutes/day)

• Ride 10–15 miles per session.
• Mix in moderate resistance.
• Burn 300–500 calories per day.
• Expect to lose 1 pound per week.

Plan C: Intense Biker (60–90 minutes/day)

• Ride 15–25 miles per session.
• Combine steady-state cardio with HIIT intervals.
• Burn 500–800 calories per day.
• Potential to lose 1.5–2 pounds per week.

Remember, results also depend heavily on your diet and overall lifestyle.

The Role of Diet in Weight Loss

No matter how many miles you ride, you can’t out-bike a poor diet. To lose weight, you need to be in a caloric deficit burning more calories than you consume.

Tips:

• Eat whole, nutrient-dense foods.
• Limit processed sugars and refined carbs.
• Stay hydrated.
• Don’t skip meals; instead, eat balanced portions.
• Consider tracking your calories with apps like MyFitnessPal or Cronometer.

Combining a good diet with a consistent biking routine will dramatically accelerate your results.

How to Stay Motivated on a Stationary Bike

Let’s be honest staring at a wall for 30–60 minutes can get boring. But there are ways to stay engaged:

• Watch TV or YouTube while pedalling.
• Listen to music or audiobooks.
• Use fitness apps like Peloton, Zwift, or iFit for guided workouts.
• Track your progress with mileage goals.
• Join a challenge or social fitness group online.

Setting small milestones (e.g., “ride 100 miles this week”) can make the process more enjoyable and rewarding.

Tips for Maximizing Weight Loss on a Stationary Bike

Here are a few practical strategies:

1. Incorporate Interval Training

Try alternating between high and low intensity every 1–2 minutes. Known as HIIT, this method boosts fat burn even after your workout ends.

2. Adjust Resistance Regularly

Don’t stick to one resistance level. Challenge different muscle groups by changing it up.

3. Track Your Metrics

Keep a log of your daily miles, calories burnt, and weight. Seeing progress on paper can keep you motivated.

4. Don’t Forget Strength Training

Mixing in bodyweight or dumbbell exercises 2–3 times a week boosts muscle mass and improves metabolism.

How Long Until You See Results?

If you’re consistent with your riding and diet, you can expect to start seeing:

• Initial weight loss in 2–3 weeks
• Improved endurance in 1 month
• Noticeable body changes in 6–8 weeks

Weight loss isn’t just about numbers on a scale. You’ll also likely notice:

• Better mood
• Improved sleep
• Tighter clothes
• More energy throughout the day

FAQs

Can I lose belly fat by biking on a stationary bike?

Yes, biking burns overall body fat, including belly fat. But you can’t spot-reduce fat. Fat loss occurs throughout the body, and your belly will slim down with consistency.

Is biking 10 miles a day good?

Absolutely! Biking 10 miles daily at a moderate pace can help burn 300–500 calories per session, which adds up to significant weight loss over time.

Is 30 minutes on a stationary bike enough to lose weight?

Yes, especially when paired with a healthy diet. Consistency is key. You can burn 200–400 calories in 30 minutes depending on intensity and resistance.

What if I can’t bike every day?

No problem! Aim for at least 3–4 sessions per week. What matters most is that you stay consistent over time.

Final Thoughts: Find Your Perfect Mileage

So, how many miles on a stationary bike to lose weight? The answer depends on your personal goals, weight, and intensity level, but here’s a quick summary:

• 10–17 miles/day for steady 1-pound weekly weight loss
• 70–117 miles/week to burn 3,500 calories
• 30–50 calories burned per mile

Whether you’re a beginner or a seasoned cyclist, the key is to stay consistent, challenge yourself, and support your workouts with smart nutrition.

If you stick to it, you’ll be amazed at what a stationary bike and a little dedication can do for your body and health.