Cycling Calories Burned by Distance (km)

Most cyclists burn around 25 to 45 calories per kilometre at moderate speeds, so a 10 km ride typically burns about 250 to 450 calories depending on body weight and terrain. The exact number varies based on your speed, weight, and riding conditions.

This guide provides complete calorie charts for all common cycling distances in kilometers.

Quick Reference: Calories per Kilometer

Speed	Calories per km (70 kg rider)
15 km/h (leisurely)	28 cal/km
20 km/h (moderate)	35 cal/km
25 km/h (vigorous)	44 cal/km
30 km/h (racing)	56 cal/km

Complete Distance Calorie Chart

Short Distances (1-5 km)

Distance	Light (15 km/h)	Moderate (20 km/h)	Vigorous (25 km/h)
1 km	19 cal	25 cal	31 cal
2 km	37 cal	49 cal	62 cal
3 km	56 cal	74 cal	93 cal
4 km	75 cal	98 cal	124 cal
5 km	93 cal	123 cal	156 cal

Medium Distances (7-15 km)

Distance	Light (15 km/h)	Moderate (20 km/h)	Vigorous (25 km/h)
7 km	131 cal	172 cal	218 cal
8 km	149 cal	196 cal	249 cal
9 km	168 cal	221 cal	280 cal
10 km	187 cal	245 cal	311 cal
15 km	280 cal	368 cal	467 cal

Long Distances (20-100 km)

Distance	Light (15 km/h)	Moderate (20 km/h)	Vigorous (25 km/h)
20 km	373 cal	490 cal	622 cal
25 km	467 cal	613 cal	778 cal
30 km	560 cal	735 cal	933 cal
50 km	933 cal	1,225 cal	1,556 cal
100 km	1,867 cal	2,450 cal	3,111 cal

Based on 70 kg rider. Add 10% for every 10 kg above, subtract 10% for every 10 kg below.

Calories by Distance and Body Weight

10 km Cycling Calories

Body Weight	Light	Moderate	Vigorous
60 kg	160 cal	210 cal	267 cal
70 kg	187 cal	245 cal	311 cal
80 kg	213 cal	280 cal	356 cal
90 kg	240 cal	315 cal	400 cal

Calculate your 10 km cycling calories →

20 km Cycling Calories

Body Weight	Light	Moderate	Vigorous
60 kg	320 cal	420 cal	533 cal
70 kg	373 cal	490 cal	622 cal
80 kg	427 cal	560 cal	711 cal
90 kg	480 cal	630 cal	800 cal

Calculate your 20 km cycling calories →

30 km Cycling Calories

Body Weight	Light	Moderate	Vigorous
60 kg	480 cal	630 cal	800 cal
70 kg	560 cal	735 cal	933 cal
80 kg	640 cal	840 cal	1,067 cal
90 kg	720 cal	945 cal	1,200 cal

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50 km Cycling Calories

Body Weight	Light	Moderate	Vigorous
60 kg	800 cal	1,050 cal	1,333 cal
70 kg	933 cal	1,225 cal	1,556 cal
80 kg	1,067 cal	1,400 cal	1,778 cal
90 kg	1,200 cal	1,575 cal	2,000 cal

Calculate your 50 km cycling calories →

100 km Cycling Calories

Body Weight	Light	Moderate	Vigorous
60 kg	1,600 cal	2,100 cal	2,667 cal
70 kg	1,867 cal	2,450 cal	3,111 cal
80 kg	2,133 cal	2,800 cal	3,556 cal
90 kg	2,400 cal	3,150 cal	4,000 cal

Calculate your 100 km cycling calories →

How Speed Affects Calories per Kilometer

The faster you ride, the more calories you burn per kilometer due to increased wind resistance:

Speed	Time per 10 km	Calories per 10 km
15 km/h	40 min	187 cal
20 km/h	30 min	245 cal
25 km/h	24 min	311 cal
30 km/h	20 min	392 cal

Interestingly, cycling faster burns more calories per km even though you finish sooner. This is because wind resistance increases exponentially with speed.

Factors That Affect Calories per Kilometer

1. Cycling Speed

Higher speeds dramatically increase calorie burn per kilometer due to wind resistance.

2. Body Weight

Heavier riders burn more calories per kilometer because they need more energy to move their mass.

3. Terrain

Flat roads: Standard calorie burn
Hills: Can increase burn by 50-100%
Downhill: Reduced calorie burn

4. Wind Conditions

Headwind: Increases calories per km
Tailwind: Decreases calories per km

5. Bike Type and Position

Road bike, aero position: Most efficient
Mountain bike, upright: 10-15% more calories

km Distance Calculator Links

Find your specific distance calculator:

Get Your Personalized Calculation

For exact calorie burn based on your specific weight, speed, and distance, use our main Cycling Calorie Calculator.

How Many Calories Does Cycling Burn? - Complete overview
Cycling Calories by Time - Time-based guide
Cycling Calories by Distance (miles) - Imperial distance guide
Indoor vs Outdoor Cycling Calories - Comparison guide

Conclusion

Most cyclists burn 25-45 calories per kilometer at moderate speeds, with a 10 km ride burning approximately 250-450 calories. Your exact calorie burn depends on speed, body weight, and terrain. Use our distance-specific calculators for precise estimates tailored to your ride.