Cycling Calories Calculator: What Does Your Ride Actually Burn?
Cycling is one of the best calorie-burning exercises available — low-impact, scalable in intensity, and effective whether done outdoors or on a stationary bike. This calculator estimates your calorie burn from body weight, cycling speed, and duration.
The Formula
Calories = MET × Weight (kg) × Duration (hours)
MET Values by Cycling Speed
| Speed | MET | Kcal/Hour (75 kg) |
|---|
| Very Light (<16 km/h) | 4.0 | 300 |
| Light (16–19 km/h) | 6.0 | 450 |
| Moderate (19–22 km/h) | 8.0 | 600 |
| Vigorous (22–25 km/h) | 10.0 | 750 |
| Very Vigorous (25+ km/h) | 12.0 | 900 |
Worked Example
75 kg, moderate pace (MET 8.0), 50 minutes:
Calories = 8.0 × 75 × (50/60) = 500 kcal
Calculate your ride with our free Cycling Calories Calculator.
Why Cycling Is Excellent for Weight Management
- High calorie burn per session. Moderate to vigorous cycling burns 400–900+ kcal/hour.
- Low joint impact. Cycling rarely causes the overuse injuries common in running.
- Can double as transport. Commuting by bike adds exercise without requiring extra time.
Practical Tips
Mix intensities. Long moderate rides build aerobic base; short high-intensity intervals maximise calorie burn per minute.
Fuel long rides. Rides over 90 minutes at moderate-high intensity need carbohydrate intake during the session.
Final Thoughts
Cycling delivers excellent calorie burn in a joint-friendly format. Consistent cycling accumulates significant weekly energy expenditure whether you ride outdoors, commute, or spin indoors.
Find your ride's calorie burn with our free Cycling Calories Calculator.