Cycling Calories Burned by Distance (miles)
Find out how many calories cycling burns per mile. Complete charts from 3 to 30 miles with calorie estimates for different speeds.
At a moderate cycling pace most riders burn about 40 to 70 calories per mile, so a 10 mile ride can burn roughly 400 to 700 calories depending on weight and effort. The exact number varies based on your speed, weight, and riding conditions.
This guide provides complete calorie charts for all common cycling distances in miles.
Quick Reference: Calories per Mile
| Speed | Calories per mile (154 lb rider) |
|---|---|
| 10 mph (leisurely) | 45 cal/mile |
| 12 mph (moderate) | 52 cal/mile |
| 15 mph (vigorous) | 65 cal/mile |
| 18 mph (racing) | 85 cal/mile |
Complete Distance Calorie Chart
Short Distances (3-7 miles)
| Distance | Light (10 mph) | Moderate (12 mph) | Vigorous (15 mph) |
|---|---|---|---|
| 3 miles | 108 cal | 125 cal | 156 cal |
| 4 miles | 144 cal | 167 cal | 208 cal |
| 5 miles | 180 cal | 208 cal | 260 cal |
| 6 miles | 216 cal | 250 cal | 312 cal |
| 7 miles | 252 cal | 292 cal | 364 cal |
Medium Distances (8-15 miles)
| Distance | Light (10 mph) | Moderate (12 mph) | Vigorous (15 mph) |
|---|---|---|---|
| 8 miles | 288 cal | 333 cal | 416 cal |
| 10 miles | 360 cal | 417 cal | 520 cal |
| 11 miles | 396 cal | 458 cal | 572 cal |
| 12 miles | 432 cal | 500 cal | 624 cal |
| 15 miles | 540 cal | 625 cal | 780 cal |
Long Distances (20-30 miles)
| Distance | Light (10 mph) | Moderate (12 mph) | Vigorous (15 mph) |
|---|---|---|---|
| 20 miles | 720 cal | 833 cal | 1,040 cal |
| 25 miles | 900 cal | 1,042 cal | 1,300 cal |
| 30 miles | 1,080 cal | 1,250 cal | 1,560 cal |
Based on 154 lb (70 kg) rider. Add 10% for every 15 lb above, subtract 10% for every 15 lb below.
Calories by Distance and Body Weight
10 Mile Cycling Calories
| Body Weight | Light (10 mph) | Moderate (12 mph) | Vigorous (15 mph) |
|---|---|---|---|
| 130 lb | 305 cal | 353 cal | 441 cal |
| 154 lb | 360 cal | 417 cal | 520 cal |
| 175 lb | 409 cal | 474 cal | 591 cal |
| 200 lb | 468 cal | 542 cal | 676 cal |
Calculate your 10 mile cycling calories →
15 Mile Cycling Calories
| Body Weight | Light (10 mph) | Moderate (12 mph) | Vigorous (15 mph) |
|---|---|---|---|
| 130 lb | 458 cal | 530 cal | 661 cal |
| 154 lb | 540 cal | 625 cal | 780 cal |
| 175 lb | 614 cal | 710 cal | 887 cal |
| 200 lb | 702 cal | 813 cal | 1,014 cal |
Calculate your 15 mile cycling calories →
20 Mile Cycling Calories
| Body Weight | Light (10 mph) | Moderate (12 mph) | Vigorous (15 mph) |
|---|---|---|---|
| 130 lb | 610 cal | 706 cal | 881 cal |
| 154 lb | 720 cal | 833 cal | 1,040 cal |
| 175 lb | 818 cal | 947 cal | 1,182 cal |
| 200 lb | 936 cal | 1,083 cal | 1,352 cal |
Calculate your 20 mile cycling calories →
30 Mile Cycling Calories
| Body Weight | Light (10 mph) | Moderate (12 mph) | Vigorous (15 mph) |
|---|---|---|---|
| 130 lb | 916 cal | 1,060 cal | 1,322 cal |
| 154 lb | 1,080 cal | 1,250 cal | 1,560 cal |
| 175 lb | 1,227 cal | 1,420 cal | 1,773 cal |
| 200 lb | 1,404 cal | 1,625 cal | 2,028 cal |
Calculate your 30 mile cycling calories →
Converting Miles to Kilometers
For reference when comparing to metric charts:
| Miles | Kilometers |
|---|---|
| 5 miles | 8 km |
| 10 miles | 16 km |
| 15 miles | 24 km |
| 20 miles | 32 km |
| 25 miles | 40 km |
| 30 miles | 48 km |
When Per-Mile Estimates Are Most Useful
Distance-based estimates work best when:
- Planning a route - Know the distance, estimate the calories
- Comparing routes - Same distance, different terrain
- Setting goals - "I want to ride X miles per week"
- Tracking progress - Calories per mile at same route over time
Use time-based estimates when:
- Duration is fixed (lunch break ride)
- Interval training
- Indoor cycling sessions
Factors That Affect Calories per Mile
1. Cycling Speed
Higher speeds dramatically increase calorie burn per mile due to wind resistance.
2. Body Weight
Heavier riders burn more calories per mile.
3. Terrain
- Flat roads: Standard calorie burn
- Hills: Can increase burn by 50-100%
- Downhill sections: Reduced calorie burn
4. Wind Conditions
- Headwind: Increases calories per mile significantly
- Tailwind: Decreases calories per mile
Miles Distance Calculator Links
Find your specific distance calculator:
- 3 Mile Cycling Calculator
- 4 Mile Cycling Calculator
- 5 Mile Cycling Calculator
- 6 Mile Cycling Calculator
- 7 Mile Cycling Calculator
- 8 Mile Cycling Calculator
- 10 Mile Cycling Calculator
- 11 Mile Cycling Calculator
- 12 Mile Cycling Calculator
- 15 Mile Cycling Calculator
- 20 Mile Cycling Calculator
- 30 Mile Cycling Calculator
Get Your Personalized Calculation
For exact calorie burn based on your specific weight, speed, and distance, use our main Cycling Calorie Calculator.
Related Guides
- How Many Calories Does Cycling Burn? - Complete overview
- Cycling Calories by Time - Time-based guide
- Cycling Calories by Distance (km) - Metric distance guide
- Indoor vs Outdoor Cycling Calories - Comparison guide
Conclusion
Most cyclists burn 40-70 calories per mile at moderate speeds, with a 10 mile ride burning approximately 400-700 calories. Your exact calorie burn depends on speed, body weight, and terrain. Use our distance-specific calculators for precise estimates tailored to your ride.