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Cycling Calorie Calculator

Calculate calories burned cycling based on weight, distance, and average speed. MET values by intensity.

Sources: Ainsworth B.E. et al. -- Compendium of Physical Activities, Med Sci Sports Exerc 2011 · ACSM -- Exercise Calorie Expenditure Guidelines

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How the Cycling Calorie Calculator Works

This tool calculates calorie expenditure from your cycling rides using MET values (Metabolic Equivalent of Task) from the Compendium of Physical Activities, the scientifically recognized worldwide standard.

The Calculation Formula

Calories = MET x Weight (kg) x Time (hours)

Time is derived from distance and average speed: Time = Distance / Speed.

For example, a 75 kg person riding 30 km at 20 km/h: MET 8 x 75 kg x 1.5 hours = 900 kcal.

MET Values by Speed

  • 15 km/h (MET 6.0): relaxed pace, leisure cycling, urban commuting
  • 20 km/h (MET 8.0): moderate speed, the most common pace for regular cyclists
  • 25 km/h (MET 10.0): vigorous pace, structured training
  • 30 km/h (MET 12.0): racing pace, requires good athletic preparation

Cycling for Health

Cycling is one of the best sports for cardiovascular health, with several advantages over running: it is low impact (no stress on knees and ankles), allows longer training sessions without overload, and integrates easily into daily life as transportation.

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Frequently Asked Questions

How many calories do you burn in one hour of cycling?▼
It depends on weight and speed. A 70 kg person burns about 420 kcal/h at 15 km/h (MET 6), 560 kcal/h at 20 km/h (MET 8), 700 kcal/h at 25 km/h (MET 10), and 840 kcal/h at 30 km/h (MET 12). The heavier you are, the more you burn at the same speed.
Does cycling burn more calories than running?▼
For the same duration, running generally burns more calories (MET 9.3 at 10 km/h vs 8.0 for cycling at 20 km/h). However, on a bike you can sustain the effort for longer with less joint impact, so over time total calories can be similar or higher.
Do hills affect calorie consumption?▼
Yes, enormously. Cycling uphill can increase the MET to 14-16, more than doubling consumption compared to flat terrain. Our calculator provides values for flat courses. For demanding climbs, add 30-50% to the result.