Cycling Calorie Burn Calculator
Calculate calories burned cycling based on your weight, speed, duration, and terrain.
Covers road biking, mountain biking, and stationary bikes.
Cycling is one of the most efficient forms of cardiovascular exercise. The number of calories you burn depends on your body weight, speed, duration, and the type of cycling you do.
The formula — MET method:
Calories = MET × Weight (kg) × Duration (hours)
Where MET (Metabolic Equivalent of Task) is a measure of exercise intensity. A MET of 1.0 equals energy expenditure at rest. Cycling has MET values ranging from 4 (very slow) to 16+ (racing speed).
MET values by cycling intensity:
| Activity | MET Value |
|---|---|
| Stationary bike — light effort (50 W) | 3.5 |
| Stationary bike — moderate (100 W) | 5.5 |
| Stationary bike — vigorous (150 W) | 8.8 |
| Road cycling — < 10 mph (< 16 km/h) leisurely | 4.0 |
| Road cycling — 10–12 mph (16–19 km/h) | 6.0 |
| Road cycling — 12–14 mph (19–22 km/h) moderate | 8.0 |
| Road cycling — 14–16 mph (22–26 km/h) | 10.0 |
| Road cycling — 16–19 mph (26–31 km/h) fast | 12.0 |
| Road cycling — ≥ 20 mph (≥ 32 km/h) racing | 15.8 |
| Mountain biking | 8.5 |
| BMX | 8.0 |
Calorie burn comparison — 30 minutes at moderate pace (12 mph / 19 km/h):
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lb) | ~110 kcal |
| 70 kg (154 lb) | ~140 kcal |
| 85 kg (187 lb) | ~170 kcal |
| 100 kg (220 lb) | ~200 kcal |
Cycling vs. other activities (same duration):
- Cycling at moderate pace burns roughly the same calories as jogging at a moderate pace.
- It is easier on the joints than running, making it excellent for people with knee issues.
- Outdoor cycling burns slightly more calories than stationary cycling at the same speed due to wind resistance and varied terrain.
Tips to burn more calories cycling:
- Increase your cadence (pedaling speed) for higher intensity.
- Add hills or resistance — climbing burns 50–100% more calories than flat cycling.
- Interval training alternating sprints and recovery boosts overall calorie burn.
- A heavier bike or loaded panniers increase effort and calorie burn.
Tracking tip: Heart rate monitors provide a more personalized calorie estimate than speed-based calculators, since individual fitness levels vary significantly.