Cycling••2 min read
How Many Calories Do You Burn Biking for 30 Minutes?
Find out how many calories 30 minutes of cycling burns. The most popular workout duration for effective fitness.
30 minutes of cycling burns approximately 200 to 500 calories depending on your body weight and intensity level. This is the most popular workout duration and delivers significant fitness benefits.
Quick Answer
| Intensity | Calories (70 kg rider) |
|---|---|
| Light (16 km/h) | 175 cal |
| Moderate (20 km/h) | 263 cal |
| Vigorous (25 km/h) | 417 cal |
Calories by Body Weight
| Body Weight | Light | Moderate | Vigorous |
|---|---|---|---|
| 55 kg | 137 cal | 206 cal | 327 cal |
| 65 kg | 162 cal | 244 cal | 386 cal |
| 75 kg | 188 cal | 281 cal | 446 cal |
| 85 kg | 213 cal | 319 cal | 506 cal |
Why 30 Minutes Is the Gold Standard
- Recommended minimum by health organizations
- Fits into most schedules
- Significant cardiovascular benefits
- Effective for weight management
- Sustainable long-term habit
Maximize Your 30 Minutes
- For fat burning: Maintain steady moderate intensity
- For fitness: Include 5-8 hard intervals
- For endurance: Keep heart rate in zone 2
- For fun: Vary routes and terrain
Calculate Your Exact Burn
Use our 30-Minute Cycling Calculator →