How Many Calories Does Cycling Burn?
Complete guide to cycling calorie burn. Learn how many calories you burn cycling based on time, distance, speed, and body weight.
For most adults cycling burns roughly 300 to 600 calories in 45 minutes and 400 to 1,000 calories in an hour depending on speed, terrain and body weight. The wide range reflects the significant impact that intensity and individual factors have on calorie expenditure.
Cycling is one of the most effective exercises for burning calories while being gentle on your joints. This guide covers everything you need to know about cycling calorie burn.
Quick Answer: Cycling Calorie Ranges
| Duration | Leisurely Pace | Moderate Pace | Vigorous Pace |
|---|---|---|---|
| 15 min | 75-110 cal | 110-170 cal | 170-260 cal |
| 30 min | 150-220 cal | 220-340 cal | 340-520 cal |
| 45 min | 225-330 cal | 330-510 cal | 510-780 cal |
| 60 min | 300-440 cal | 440-680 cal | 680-1,040 cal |
Ranges based on 60-90 kg body weight
How Cycling Calorie Burn Is Calculated
Cycling calorie burn is calculated using MET (Metabolic Equivalent of Task) values:
Calories Burned = MET × Weight (kg) × Time (hours)
MET Values by Cycling Intensity
| Intensity Level | Speed | MET Value |
|---|---|---|
| Very light | < 16 km/h | 4.0 |
| Light | 16-19 km/h | 5.0-6.0 |
| Moderate | 19-22 km/h | 6.0-8.0 |
| Vigorous | 22-26 km/h | 8.0-10.0 |
| Very vigorous | 26-30 km/h | 10.0-12.0 |
| Racing | > 30 km/h | 12.0-16.0 |
For precise calculations, use our Cycling Calorie Calculator.
Calories by Intensity Level
Easy Cycling (Recovery Ride)
- Speed: 15-18 km/h (10-11 mph)
- MET: 4.0-5.5
- Heart rate: 50-60% max
- Calories per hour: 280-385 (70 kg rider)
Best for: Recovery days, beginners, casual riding
Moderate Cycling (Endurance Ride)
- Speed: 20-24 km/h (12-15 mph)
- MET: 6.0-8.0
- Heart rate: 60-75% max
- Calories per hour: 420-560 (70 kg rider)
Best for: Building endurance, fat burning, commuting
Hard Cycling (Tempo/Threshold)
- Speed: 25-30 km/h (15-19 mph)
- MET: 8.0-12.0
- Heart rate: 75-90% max
- Calories per hour: 560-840 (70 kg rider)
Best for: Improving fitness, training, racing
Very Hard Cycling (Intervals/Racing)
- Speed: > 30 km/h (> 19 mph)
- MET: 12.0-16.0
- Heart rate: 85-100% max
- Calories per hour: 840-1,120 (70 kg rider)
Best for: Competition, high-intensity training
Calories by Body Weight
| Body Weight | Light (MET 5) | Moderate (MET 7) | Vigorous (MET 10) |
|---|---|---|---|
| 55 kg | 275 cal/hr | 385 cal/hr | 550 cal/hr |
| 65 kg | 325 cal/hr | 455 cal/hr | 650 cal/hr |
| 75 kg | 375 cal/hr | 525 cal/hr | 750 cal/hr |
| 85 kg | 425 cal/hr | 595 cal/hr | 850 cal/hr |
| 95 kg | 475 cal/hr | 665 cal/hr | 950 cal/hr |
Cycling vs Other Exercises
How does cycling compare to other cardio exercises? Here's a comparison for a 70 kg person exercising for 30 minutes:
| Exercise | Calories (30 min) |
|---|---|
| Running (10 km/h) | 350 cal |
| Cycling (moderate) | 280 cal |
| Swimming (moderate) | 250 cal |
| Walking (5 km/h) | 140 cal |
| Rowing | 300 cal |
| Jump rope | 400 cal |
While running burns more calories per minute, cycling offers advantages:
- Lower joint impact
- Easier to sustain for longer durations
- Can cover more distance
- Practical for transportation
Time-Based vs Distance-Based Estimation
When to Use Time-Based
- Fixed workout duration (lunch break, class)
- Indoor cycling
- Interval training
- Consistent intensity workouts
When to Use Distance-Based
- Route planning
- Commute tracking
- Goal setting (weekly miles/km)
- Comparing different routes
Factors That Affect Cycling Calorie Burn
1. Body Weight (Major Factor)
Heavier riders burn more calories because moving more mass requires more energy.
2. Speed and Intensity (Major Factor)
Faster cycling exponentially increases calorie burn due to wind resistance.
3. Terrain
- Flat: Baseline calorie burn
- Hills: 30-100% more calories on climbs
- Downhill: Reduced calorie burn
4. Wind Conditions
- Headwind: Significantly increases effort and calories
- Tailwind: Reduces effort and calories
5. Bike Type
- Road bike (aero position): Most efficient
- Hybrid/commuter: 5-10% more calories
- Mountain bike: 10-20% more calories
6. Indoor vs Outdoor
Indoor cycling typically burns 10-15% fewer calories due to lack of wind resistance and terrain variation.
Popular Cycling Duration Guides
Explore specific duration guides:
- 7 Minutes Cycling Calories
- 10 Minutes Cycling Calories
- 15 Minutes Cycling Calories
- 20 Minutes Cycling Calories
- 30 Minutes Cycling Calories
- 45 Minutes Cycling Calories
- 60 Minutes Cycling Calories
Maximizing Your Cycling Calorie Burn
1. Increase Intensity
Add intervals or hill climbs to boost calorie burn without extending duration.
2. Ride Longer
Extending ride time is the simplest way to burn more calories.
3. Add Resistance
Use higher gears or tackle hills to increase effort.
4. Maintain Consistency
Regular cycling builds fitness, allowing you to ride harder and burn more.
5. Try Interval Training
Alternating high and low intensity burns more calories than steady-state riding.
Calculate Your Exact Calorie Burn
For personalized calculations based on your weight, speed, and duration:
- Main Cycling Calorie Calculator
- Cycling Calories by Time
- Cycling Calories by Distance (km)
- Cycling Calories by Distance (miles)
Related Guides
Conclusion
Cycling burns 400-1,000 calories per hour for most adults, making it an excellent exercise for fitness and weight management. The exact amount depends on your body weight, cycling speed, terrain, and conditions. Use our Cycling Calorie Calculator for personalized estimates based on your specific parameters.