Cycling Calories Burned by Time (Complete Guide)
Find out how many calories cycling burns by time - from 7 minutes to 60 minutes. Complete charts with calorie estimates for different body weights.
A 30 minute cycling session typically burns about 200 to 600 calories for most riders, while 45 minutes can burn roughly 300 to 900 calories depending on weight, speed and intensity. The exact number varies based on your body weight, cycling speed, and terrain.
This guide provides complete calorie charts for all common cycling durations, from quick 7-minute sessions to full hour-long rides.
Quick Reference: Calories by Duration
| Duration | Light Effort | Moderate Effort | Vigorous Effort |
|---|---|---|---|
| 7 min | 35-50 cal | 50-80 cal | 80-120 cal |
| 10 min | 50-70 cal | 70-110 cal | 110-170 cal |
| 15 min | 75-110 cal | 110-170 cal | 170-260 cal |
| 20 min | 100-140 cal | 140-220 cal | 220-340 cal |
| 30 min | 150-210 cal | 210-330 cal | 330-510 cal |
| 45 min | 225-320 cal | 320-500 cal | 500-770 cal |
| 60 min | 300-420 cal | 420-660 cal | 660-1,020 cal |
Detailed Calories by Body Weight
7 Minutes Cycling Calories Burned
| Body Weight | Light (16 km/h) | Moderate (20 km/h) | Vigorous (25 km/h) |
|---|---|---|---|
| 60 kg | 33 cal | 49 cal | 78 cal |
| 75 kg | 41 cal | 61 cal | 97 cal |
| 90 kg | 49 cal | 74 cal | 117 cal |
Calculate your 7-minute cycling calories →
10 Minutes Cycling Calories Burned
| Body Weight | Light (16 km/h) | Moderate (20 km/h) | Vigorous (25 km/h) |
|---|---|---|---|
| 60 kg | 47 cal | 70 cal | 111 cal |
| 75 kg | 58 cal | 88 cal | 139 cal |
| 90 kg | 70 cal | 105 cal | 167 cal |
Calculate your 10-minute cycling calories →
12 Minutes Cycling Calories Burned
| Body Weight | Light (16 km/h) | Moderate (20 km/h) | Vigorous (25 km/h) |
|---|---|---|---|
| 60 kg | 56 cal | 84 cal | 133 cal |
| 75 kg | 70 cal | 105 cal | 167 cal |
| 90 kg | 84 cal | 126 cal | 200 cal |
Calculate your 12-minute cycling calories →
15 Minutes Cycling Calories Burned
| Body Weight | Light (16 km/h) | Moderate (20 km/h) | Vigorous (25 km/h) |
|---|---|---|---|
| 60 kg | 70 cal | 105 cal | 167 cal |
| 75 kg | 88 cal | 131 cal | 208 cal |
| 90 kg | 105 cal | 158 cal | 250 cal |
Calculate your 15-minute cycling calories →
20 Minutes Cycling Calories Burned
| Body Weight | Light (16 km/h) | Moderate (20 km/h) | Vigorous (25 km/h) |
|---|---|---|---|
| 60 kg | 93 cal | 140 cal | 222 cal |
| 75 kg | 117 cal | 175 cal | 278 cal |
| 90 kg | 140 cal | 210 cal | 333 cal |
Calculate your 20-minute cycling calories →
25 Minutes Cycling Calories Burned
| Body Weight | Light (16 km/h) | Moderate (20 km/h) | Vigorous (25 km/h) |
|---|---|---|---|
| 60 kg | 117 cal | 175 cal | 278 cal |
| 75 kg | 146 cal | 219 cal | 347 cal |
| 90 kg | 175 cal | 263 cal | 417 cal |
Calculate your 25-minute cycling calories →
30 Minutes Cycling Calories Burned
| Body Weight | Light (16 km/h) | Moderate (20 km/h) | Vigorous (25 km/h) |
|---|---|---|---|
| 60 kg | 140 cal | 210 cal | 333 cal |
| 75 kg | 175 cal | 263 cal | 417 cal |
| 90 kg | 210 cal | 315 cal | 500 cal |
Calculate your 30-minute cycling calories →
40 Minutes Cycling Calories Burned
| Body Weight | Light (16 km/h) | Moderate (20 km/h) | Vigorous (25 km/h) |
|---|---|---|---|
| 60 kg | 187 cal | 280 cal | 444 cal |
| 75 kg | 233 cal | 350 cal | 556 cal |
| 90 kg | 280 cal | 420 cal | 667 cal |
Calculate your 40-minute cycling calories →
45 Minutes Cycling Calories Burned
| Body Weight | Light (16 km/h) | Moderate (20 km/h) | Vigorous (25 km/h) |
|---|---|---|---|
| 60 kg | 210 cal | 315 cal | 500 cal |
| 75 kg | 263 cal | 394 cal | 625 cal |
| 90 kg | 315 cal | 473 cal | 750 cal |
Calculate your 45-minute cycling calories →
60 Minutes Cycling Calories Burned
| Body Weight | Light (16 km/h) | Moderate (20 km/h) | Vigorous (25 km/h) |
|---|---|---|---|
| 60 kg | 280 cal | 420 cal | 667 cal |
| 75 kg | 350 cal | 525 cal | 833 cal |
| 90 kg | 420 cal | 630 cal | 1,000 cal |
Calculate your 60-minute cycling calories →
Factors That Affect Cycling Calorie Burn
1. Speed and Intensity
Faster cycling requires more energy. Doubling your speed can nearly triple your calorie burn due to increased wind resistance.
2. Body Weight
Heavier riders burn more calories because they need more energy to move their mass.
3. Terrain
Uphill cycling burns significantly more calories than flat riding. Even a 5% gradient can increase calorie burn by 50% or more.
4. Wind Conditions
Headwinds increase resistance and calorie burn, while tailwinds reduce it.
5. Indoor vs Outdoor
Indoor cycling on a stationary bike typically burns slightly fewer calories due to lack of wind resistance and terrain variation.
Indoor Bike vs Outdoor Ride
| Duration | Indoor (Stationary) | Outdoor (Road) |
|---|---|---|
| 30 min | 180-350 cal | 200-400 cal |
| 45 min | 270-525 cal | 300-600 cal |
| 60 min | 360-700 cal | 400-800 cal |
Indoor bikes offer consistent conditions, while outdoor riding provides natural variation that can boost calorie burn.
Time-Based Cycling Calculator Links
Find your specific duration calculator:
- 7 Minute Cycling Calculator
- 10 Minute Cycling Calculator
- 12 Minute Cycling Calculator
- 15 Minute Cycling Calculator
- 20 Minute Cycling Calculator
- 25 Minute Cycling Calculator
- 30 Minute Cycling Calculator
- 40 Minute Cycling Calculator
- 45 Minute Cycling Calculator
- 60 Minute Cycling Calculator
Get Your Personalized Calculation
For exact calorie burn based on your specific weight, speed, and duration, use our main Cycling Calorie Calculator.
Related Guides
- How Many Calories Does Cycling Burn? - Complete overview
- Cycling Calories by Distance (km) - Distance-based guide
- Cycling Calories by Distance (miles) - Imperial distance guide
- Indoor vs Outdoor Cycling Calories - Comparison guide
Conclusion
Cycling calorie burn scales directly with duration - a 30-minute ride burns about 200-500 calories for most riders, while a 60-minute ride can burn 400-1,000 calories depending on intensity. Use our time-specific calculators above to get precise estimates for your workout duration.