Cycling Calories Calculator
A 70 kg person cycling at a moderate 12–14 mph burns about 294 kcal in 30 minutes, around 9.8 kcal per minute. A leisurely ride under 10 mph drops that to roughly 213 kcal for the same half hour. Cycling is unusually sensitive to speed because air resistance rises steeply.
What is cycling calories calculator?
Cycling is joint-friendly and easy to sustain for long sessions, which is why total burn over an hour can rival running despite a lower per-minute cost.
Wind resistance dominates at higher speeds. Doubling your speed requires far more than double the power, which is why the MET value jumps from 5.8 at leisure pace to 12.0 at racing pace.
MET values used
| Activity intensity | MET |
|---|---|
| Leisurely, under 10 mph | 5.8 |
| Moderate, 12–14 mph | 8 |
| Vigorous, 16–19 mph | 10 |
| Racing, over 20 mph | 12 |
| Mountain biking | 8.5 |
| Stationary bike / spin class | 8.5 |
How calories burned are calculated
Every activity has a MET value — a metabolic equivalent where 1 MET is the energy you use sitting still. This calculator uses the ACSM metabolic equation, which converts a MET value and your body weight into a calorie burn rate. MET values come from the Compendium of Physical Activities, a standard reference used in exercise research. Pick the intensity that matches what you actually did; the table below shows every option and its MET value.
kcal per minute = MET × 3.5 × body weight (kg) ÷ 200
Total kcal = kcal per minute × duration (minutes)Source: ACSM metabolic equation; MET values from the Compendium of Physical Activities.
How to use this calculator
- Choose metric (kg) or imperial (lb).
- Enter your body weight.
- Enter how long you exercised, in minutes.
- Select the intensity that best matches your effort — each option shows its MET value.
- Read your total burn, the per-minute rate, and the equivalent time walking.
Frequently asked questions
Do stationary bikes burn the same as road cycling?
At matched effort, close to it. Indoor trainers usually read lower than outdoor riding because rolling resistance and wind are absent and cooling is worse.
How many calories does a 10-mile bike ride burn?
For a 70 kg rider at 13 mph, roughly 450 kcal. Hills, wind and bike weight can push this noticeably higher.
Is cycling good for fat loss?
It is sustainable for long durations, which helps total weekly expenditure. As with any exercise, intake determines whether that becomes fat loss.
Why is my power meter figure different?
A power meter measures actual mechanical work, which is far more accurate. Converting kilojoules to calories gives a much better number than any MET estimate.
Related calculators
- Rowing Calories Calculator — Estimate calories burned on a rowing machine or on water, at light, moderate, vigorous or competitive intensity. MET-based calculation.
- Hiking Calories Calculator — Estimate calories burned hiking on flat trails, cross-country terrain, with a backpack or uphill. MET-based calculation that accounts for grade and load.
- Calorie Calculator — Free calorie calculator using the Mifflin-St Jeor equation. See how many calories you should eat to maintain, lose or gain weight, plus your BMR.
These figures are estimates from population formulas, not medical advice. Individual needs vary. If you are pregnant, managing a medical condition, or under 18, talk to a doctor before changing your diet.