30 Mile Bike Ride Calorie Calculator
Calculate calories burned during a 30-mile bike ride.
Calorie Chart for Cycling
About the 30 Mile Bike Ride Calorie Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and cycling enthusiast from Germany with over 10 years of cycling experience. I created this calorie calculator to help cyclists accurately estimate their calorie burn during rides.
Cycling Calorie Calculator
A typical cycling workout burns about 200 to 1,000 calories per hour for most adults, depending mainly on body weight, speed, terrain and whether you ride indoors or outdoors. Use our calculator above to get your personalized estimate.
Our cycling calorie calculator uses MET (Metabolic Equivalent of Task) values to accurately estimate calories burned based on your speed, weight, and ride duration.
How the Calculator Works
The calculator determines your calorie burn using the standard MET formula, with MET values that increase based on your cycling speed:
Calories Burned = MET × Weight (kg) × Time (hours)
MET Values by Speed
| Speed Range | MET Value |
|---|---|
| < 16 km/h (leisurely) | 4.0 |
| 16 - 19 km/h (light effort) | 4.0 - 6.0 |
| 19 - 22 km/h (moderate) | 6.0 - 8.0 |
| 22 - 26 km/h (vigorous) | 8.0 - 10.0 |
| 26 - 30 km/h (racing) | 10.0 - 12.0 |
| > 30 km/h (very fast) | 12.0 - 16.0 |
Example Calculation
For a 70 kg person cycling 20 km at 25 km/h:
1. Calculate Time: 20 km ÷ 25 km/h = 0.8 hours (48 minutes)
2. Determine MET: At 25 km/h, MET ≈ 9.5
3. Calculate Calories: 9.5 × 70 kg × 0.8 hours ≈ 532 calories
Quick Reference: Calories by Duration
| Duration | Moderate (20 km/h) | Vigorous (25 km/h) |
|---|---|---|
| 15 minutes | 100-130 cal | 130-170 cal |
| 30 minutes | 200-260 cal | 260-340 cal |
| 45 minutes | 300-390 cal | 390-510 cal |
| 60 minutes | 400-520 cal | 520-680 cal |
Note: Actual calorie burn varies based on individual factors such as fitness level, terrain, wind conditions, and body composition.
Cycling Calorie Tools & Guides
Explore our comprehensive cycling calorie guides and specialized calculators:
Cycling Calories by Time
Complete guide from 7 to 60 minutes
Cycling Calories by Distance (km)
Calorie burn from 1 to 100 km
Cycling Calories by Distance (miles)
Calorie burn from 3 to 30 miles
How Many Calories Does Cycling Burn?
Complete overview and factors
Indoor vs Outdoor Cycling Calories
Stationary bike vs road cycling
Cycling Speed Calculator
Calculate average speed from distance and time
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The Science Behind This Calculator
Learn about the researchers whose work powers this tool
Dr. Barbara Ainsworth
External link to Dr. Barbara AinsworthExercise epidemiologist and lead author of the Compendium of Physical Activities, the global standard table of MET values used in energy-expenditure models. Provided harmonized MET estimates for over 800 physical activities.
Key Achievements
- •Lead developer of the Compendium of Physical Activities
- •Standardized MET values for 800+ activities
- •Forms scientific basis for calorie estimations in wearables, apps, and research
+2 more achievements
American College of Sports Medicine - originators of the ACSM metabolic equations for running, walking, cycling, and stepping. Publishers of position stands on hydration, heat illness, and training.
Key Achievements
- •Originators of ACSM metabolic equations for running, walking, cycling, stepping
- •Publish position stands on hydration and heat illness
- •Establish training guidelines and standards
+1 more achievements
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