Cycling Calories Burned Calculator
Estimate calories burned while cycling based on your weight, speed, duration, and terrain type.
Calories Burned
Calories burned cycling depend on your body weight, speed, duration, and terrain.
Formula (MET method):
Calories = MET × Weight(kg) × Duration(hours)
MET values for cycling:
| Speed | MET Value |
|---|---|
| < 10 mph (16 km/h) — leisure | 4.0 |
| 10–12 mph (16–19 km/h) — light effort | 6.8 |
| 12–14 mph (19–23 km/h) — moderate | 8.0 |
| 14–16 mph (23–26 km/h) — vigorous | 10.0 |
| 16–19 mph (26–31 km/h) — very fast | 12.0 |
| > 20 mph (32+ km/h) — racing | 15.8 |
MET (Metabolic Equivalent of Task) measures energy expenditure relative to resting. A MET of 8 means you burn 8 times more calories than sitting still.
Terrain adjustments:
- Flat road: baseline MET (no adjustment)
- Rolling hills: +20% calories
- Steep hills / mountain: +40% calories
Note: Actual calories vary based on wind resistance, bike type, fitness level, and body composition. These are estimates based on the Compendium of Physical Activities.