Cycling Calories Calculator
Calculate calories burned cycling by speed, duration, and body weight using MET values.
By Konstantin Iakovlev · Updated September 2026 · Source: 2024 Adult Compendium of Physical Activities — Bicycling
Calories Burned
617 cal
MET value: 8
Distance
13.0 mi
Avg Speed
13 mph
Cal / Mile
47
Cal / Minute
10.3
Activity Comparison (same duration)
| Walking (3.5–3.9 mph, brisk) | 370 cal |
| Cycling | 617 cal |
| Running (~6 mph) | 717 cal |
Speed Guide
| Leisure | <10 mph — casual riding |
| Light | 10–12 mph — commuting pace |
| Moderate | 12–14 mph — fitness riding |
| Vigorous | 14–16 mph — club pace |
| Racing | 16–20 mph — racing/training |
Actual calorie burn varies based on terrain, wind, bike type, and riding efficiency. Mountain biking and uphill riding burn significantly more calories than flat road cycling.
Use the Cycling Calories Calculator above to calculate your results. Enter your values and see instant results — all calculations run in your browser.
Disclaimer: This calculator is for informational purposes only and is not medical advice. Results are estimates from standard formulas and the numbers you enter. Talk to a doctor or another qualified health professional about your own health before acting on them.
How It Works
Speed, ride length, and body weight together shape how many calories a bike ride burns, and this tool factors in all three to estimate your output. A solid number supports smarter training, weight management, and matching your food intake to the work you put in.
The engine behind it is Metabolic Equivalent of Task (MET) values, a well-established scientific measure of energy expenditure, applied alongside your body weight and how long you ride. The formula reads: Calories Burned = METs × Body Weight (kg) × Duration (hours), because one MET is defined as 1 calorie per kilogram of body weight per hour. MET values for cycling swing widely with speed and terrain, mirroring the heavier physiological load that comes with riding harder.
Even a sound estimate can't see everything, so wind resistance, incline, fitness level, and bike type will all nudge your actual burn one way or the other. Lean on these figures for general planning rather than aggressive dieting, and bring a nutritionist or healthcare professional in for advice built around you. One thing riders consistently miss is how steeply speed drives MET values, where a modest bump in pace pushes energy expenditure up out of proportion.
Example: A 154-lb Cyclist's Morning Commute
- 1 A cyclist weighing 154 lbs (69.85 kg) rides for 45 minutes at an average of 12.4 mph (20 km/h), so picks the 12-14 mph button.
- 2 That band carries 8 METs, the Compendium of Physical Activities value for 12-13.9 mph: 8 × 69.85 kg × 0.75 hours = 419 calories.
- 3 The calculator shows 419 cal, 9.3 cal per minute and 43 cal per mile. Its distance line reads 9.8 miles because it assumes 13 mph, the middle of the band; at 12.4 mph the ride actually covers 9.3 miles.
- 4 The same 45 minutes in the 14-16 mph band (10 METs) would burn 524 calories: a small rise in speed that crosses into the next band adds about 25% to the estimate.
Source: 2024 Adult Compendium of Physical Activities — Bicycling · Last updated: September 2026
Frequently Asked Questions
How many calories does cycling burn?
Does cycling or running burn more calories?
How do I calculate calories burned on a stationary bike?
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