Cycling Calories Calculator: Calories Burned by Speed and Weight
Enter your weight, ride time and the kind of riding to estimate the calories you burned.
- Nothing you type is stored
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Calories burned
332Calories burned
- Effort (MET)
- 6.8 MET
- Extra over resting
- 283 Calories burned
- Per hour
- 442 Calories burned
An estimate for general information, not medical advice. Real burn varies with fitness, terrain and body size.
Compendium of Physical Activities 2024, code 01020: 6.8 MET.
By duration
| Minutes | Calories |
|---|---|
| 15 | 111 |
| 30 | 221 |
| 45 | 332 |
| 60 | 442 |
| 90 | 663 |
| 120 | 884 |
How to use
- Enter your body weight in kg.
- Enter how long you rode, in minutes.
- Pick your speed band or ride type and read the calories.
Good to know
Calories = MET × body weight in kg × hours. MET values come from the 2024 Adult Compendium of Physical Activities (Herrmann et al.), the standard research list of activity costs. "Extra over resting" subtracts the 1 MET you would burn sitting still.
Speed bands come from the Compendium in mph and are shown in km/h: under 16 km/h is leisure (4 MET), 16–19 km/h light (6.8), 19–22 km/h moderate (8), 22–25.5 km/h fast (10). 70 kg riding at a moderate pace for an hour burns about 560 kcal.
Wind, hills, tyre pressure and bike type matter a lot outdoors. On a stationary bike, wattage is a better guide: 90–100 W is moderate (6 MET), 151–199 W is hard (10.3 MET). E-bikes with high assist burn about as much as easy cycling.
Questions
How many calories does 30 minutes of cycling burn?
For a 65 kg adult, about 130 kcal at an easy leisure pace and about 260 kcal at a moderate 19–22 km/h.
Is cycling good for weight loss?
Yes, it is easy on the knees and can be done daily, including commuting. Pair it with sensible eating rather than very low-calorie diets.
Does an e-bike still burn calories?
Yes. With high assist it is about 4 MET, similar to gentle cycling; with no assist it matches a normal bike.
How accurate are these numbers?
They are averages and can be off by 10–20% for you. A power meter or heart-rate monitor gives a closer estimate.
Is my data saved?
No. Everything is calculated on your device.