Cycling Calorie Calculator
Calculate the calories burned during your cycling workout.
By Jonas Lindemann · Updated · How we build our calculators
538kcal
Total Calories Burned
538kcal/hr
Calories Burned per Hour
This is approximately 26.9% of a 2000 kcal daily diet.
Calorie Chart for Cycling
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About the Cycling 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 |
|---|---|
| < 8 km/h (< 5 mph, very light) | 3.0 |
| 8 - 16 km/h (5 - 10 mph, light) | 4.0 - 6.0 |
| 16 - 20 km/h (10 - 12.4 mph, moderate) | 6.0 - 8.0 |
| 20 - 24 km/h (12.4 - 15 mph, vigorous) | 8.0 - 10.0 |
| 24 - 28 km/h (15 - 17.4 mph, very vigorous) | 10.0 - 11.0 |
| > 28 km/h (> 17.4 mph, racing) | 11.0 + 0.2 per km/h |
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 = 10.0 + 1 × 0.25 = 10.25
3. Calculate Calories: 10.25 × 70 kg × 0.8 hours ≈ 574 calories
Calories Burned Cycling by Time
Moderate outdoor riding at about 20 km/h (12.4 mph), MET 8. Easy riding at 16 km/h (10 mph) burns about 25% less; brisk riding at 25 km/h (15.5 mph) about 28% more.
| Duration | 60 kg (132 lb) | 70 kg (154 lb) | 80 kg (176 lb) | 90 kg (198 lb) |
|---|---|---|---|---|
| 10 minutes | 80 kcal | 93 kcal | 107 kcal | 120 kcal |
| 15 minutes | 120 kcal | 140 kcal | 160 kcal | 180 kcal |
| 20 minutes | 160 kcal | 187 kcal | 213 kcal | 240 kcal |
| 30 minutes | 240 kcal | 280 kcal | 320 kcal | 360 kcal |
| 45 minutes | 360 kcal | 420 kcal | 480 kcal | 540 kcal |
| 60 minutes | 480 kcal | 560 kcal | 640 kcal | 720 kcal |
| 90 minutes | 720 kcal | 840 kcal | 960 kcal | 1,080 kcal |
Calories Burned Cycling by Distance
Per kilometre, speed matters less than you might think: faster riding burns more per hour but you finish sooner. On flat roads a ride costs roughly 0.4 kcal per kg of body weight per km (about 0.65 kcal per kg per mile), so a 70 kg (154 lb) rider burns about 28 kcal per km. Hills, headwind and a heavy bike push it up.
| Distance | 60 kg (132 lb) | 70 kg (154 lb) | 80 kg (176 lb) | 90 kg (198 lb) |
|---|---|---|---|---|
| 5 km (3.1 mi) | 120 kcal | 140 kcal | 160 kcal | 180 kcal |
| 6 miles (9.7 km) | 230 kcal | 270 kcal | 310 kcal | 350 kcal |
| 10 km (6.2 mi) | 240 kcal | 280 kcal | 320 kcal | 360 kcal |
| 10 miles (16.1 km) | 385 kcal | 450 kcal | 515 kcal | 580 kcal |
| 20 km (12.4 mi) | 480 kcal | 560 kcal | 640 kcal | 720 kcal |
| 30 km (18.6 mi) | 720 kcal | 840 kcal | 960 kcal | 1,080 kcal |
| 40 km (24.9 mi) | 960 kcal | 1,120 kcal | 1,280 kcal | 1,440 kcal |
| 50 km (31.1 mi) | 1,200 kcal | 1,400 kcal | 1,600 kcal | 1,800 kcal |
| 100 km (62.1 mi) | 2,400 kcal | 2,800 kcal | 3,200 kcal | 3,600 kcal |
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:
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
Popular Ride Distances
Related Performance Calculators
Frequently Asked Questions
About 280 kcal for a 70 kg (154 lb) rider on flat roads. A ride costs roughly 0.4 kcal per kg of body weight per km, almost independent of speed, so 10 km burns about 240 kcal at 60 kg (132 lb), 320 kcal at 80 kg (176 lb) and 360 kcal at 90 kg (198 lb). Hills and headwind add to that.
For a 70 kg (154 lb) rider at a moderate 20 km/h (12.4 mph): about 560 kcal for 20 km, 840 kcal for 30 km, 1,120 kcal for 40 km, 1,400 kcal for 50 km and 2,800 kcal for 100 km. Scale by body weight: each extra 10 kg (22 lb) adds about 4 kcal per km.
About 450 kcal for a 70 kg (154 lb) rider, or roughly 0.65 kcal per kg of body weight per mile. A 6-mile ride burns about 270 kcal, 5 miles about 225 kcal and 20 miles about 900 kcal at that body weight.
At 70 kg (154 lb), 30 minutes burns about 210 kcal at an easy 16 km/h (10 mph), 280 kcal at a moderate 20 km/h (12.4 mph) and 360 kcal at a brisk 25 km/h (15.5 mph). One hour at the same paces burns about 420, 560 and 720 kcal. The calculator uses Compendium of Physical Activities MET values: calories = MET × weight in kg × hours.
Yes. Speed-based estimates cannot see wind, gradient or drafting, while power is the actual work you do. If you ride with a power meter or a smart trainer, the watts to calories calculator converts average watts and ride time to kcal (about 3.6 kcal per watt-hour).
How many calories does cycling 10 km burn?
How many calories do you burn cycling 20 km, 30 km or 50 km?
How many calories does a 10-mile bike ride burn?
How many calories does 30 minutes or 1 hour of cycling burn?
Is a power meter more accurate than speed for cycling calories?
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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