Calories Burned Calculator Cycling — Chart & Formula
A 148 lb (67 kg) person cycling at moderate effort (MET 8.0) burns about 536 calories in 60 minutes. Cycling intensity shifts with speed, terrain, wind, and effort, from relaxed spins to steady road rides, punchy hills, and fast group sessions. This cycling calculator estimates calorie burn from weight, duration, and intensity so you can compare leisurely rides, commutes, and higher-effort workouts with realistic numbers.
Calories Burned Calculator Cycling
For cycling, intensity depends on speed, terrain, wind, and whether you are riding steady or pushing hard. Easy spins are often around 6.0 METs, moderate rides commonly sit near 8.0 METs, vigorous efforts can reach 10.0 METs, and very fast or race-pace riding can be 12.0+ METs depending on pace and hills.
Calculator
Estimate calories burned from cycling using weight, time, and intensity.
Calories burned chart for cycling
This chart gives a quick estimate for moderate cycling (MET 8.0). Use it to compare time blocks at a glance, then adjust the calculator for your exact speed, terrain, and body weight.
| Duration | 148 lb (67 kg) | 176 lb (80 kg) | 220 lb (100 kg) |
|---|---|---|---|
| 30 minutes | 281 kcal | 336 kcal | 420 kcal |
| 45 minutes | 422 kcal | 504 kcal | 630 kcal |
| 60 minutes | 563 kcal | 672 kcal | 840 kcal |
Calories burned formula
This calculator uses METs to translate cycling effort into calories burned. MET (metabolic equivalent of task) rates effort compared with resting, and it climbs as speed increases, hills get steeper, or you spend more time pushing the pedals. Multiply the MET by your body weight in kilograms, the duration in hours, and the 1.05 factor to estimate total calories burned.
If you are not sure which MET fits, use 8.0 as a solid mid-pace ride. Light cycling is often around 6.0 METs, moderate rides sit near 8.0 METs, vigorous efforts reach about 10.0 METs, and very hard or race-pace riding can be 12.0+ METs depending on speed and terrain.
Example calculation
Example: A 148 lb (67 kg) person cycles for 60 minutes at moderate effort (MET 8.0). A quick estimate is 8.0 × 67 × 1 = 536 kcal. With the 1.05 factor used in this calculator, the calculation is 8.0 × 67 × 1 × 1.05 = 562.8 kcal.
For a vigorous ride at MET 10.0, the estimate becomes 10.0 × 67 × 1 × 1.05 = 703.5 kcal. If your ride mixes steady cruising with hill pushes or sprints, use a weighted-average MET or calculate each segment and add them together.
FAQ
Does bike type change calories burned?
Yes. Road bikes are usually faster on pavement, while mountain bikes add rolling resistance and climbs. Indoor cycling can be intense too, but the biggest driver is your effort level and how long you hold it.
Why do hills feel so much harder?
Climbing raises the power you need to maintain speed, so your MET climbs quickly. Even short hills can spike effort and bump the average for the whole ride.
How should I pick a MET for mixed-pace rides?
Use a weighted average based on time. For example, if you spend 40 minutes at MET 8.0 and 20 minutes at MET 10.0, your average MET is (40 × 8 + 20 × 10) ÷ 60 = 8.7.
Is indoor cycling different from outdoor cycling?
It can be. Indoor rides remove wind and rolling resistance, but they often include sustained efforts or intervals. If you keep your effort level similar, the calorie estimate will be similar too.
Resources
These sources explain how cycling effort is measured and how MET values map to common ride paces. Compare your ride log, power data, or heart-rate zones with the calculator to see how flats, climbs, and pace changes move the final number.
Cycling references: 2024 Compendium of Physical Activities (official site), Cycling power output and energy cost (IJSPP), CDC physical activity guidance (cycling intensity ranges).