Cycling Calorie Calculator
Estimate how many calories you burn cycling, from a leisurely ride to racing pace, on the road, the trail, or a stationary bike, based on your weight and your time.
How the cycling calorie calculator works
Cycling burn is estimated with METs, or metabolic equivalents. One MET is roughly the energy you use sitting still, so moderate riding rated at 8.0 METs burns about eight times that. The calculator takes the MET value for your intensity from the 2024 Adult Compendium of Physical Activities and scales it by your body weight and your time.
The formula and the intensities
Calories per minute equal METs times 3.5 times your weight in kilograms, divided by 200. The intensities match our cycling guide: leisure riding under 10 mph is 4.0 METs, light effort at 10 to 11.9 mph is 6.8, moderate riding at 12 to 13.9 mph is 8.0, vigorous riding at 14 to 15.9 mph is 10.0, racing at 16 to 19 mph is 12.0, general mountain biking is 8.5, and a general stationary bike is 6.8.
Why it is an estimate
Outdoors, wind, hills, drafting, and coasting all move your real burn away from the average, and a stationary bike depends on the resistance you set. Treat every figure as an estimate that can be off by 10 to 20 percent.
Frequently asked questions
How many calories does 30 minutes of cycling burn?
For a 155-pound (70 kg) rider, roughly 145 calories at a leisurely pace under 10 mph, about 295 at a moderate 12 to 13.9 mph, and around 370 riding vigorously at 14 to 15.9 mph. Heavier riders burn more and lighter riders burn less at the same effort.
Does a stationary bike burn as many calories as riding outdoors?
At the same effort they are very close. The Compendium puts general stationary cycling at about 6.8 METs, similar to light outdoor riding. Outdoors adds wind, hills, and coasting, which makes the burn more variable, while a stationary bike holds resistance steady and is easier to measure.
Does cycling burn more calories than running?
Minute for minute, hard running usually burns more than easy or moderate cycling, because running has a higher MET value at typical effort. Fast or hilly cycling can match or beat a steady run, and many people can ride for longer than they can run, which evens out the total.
Does body weight affect calories burned cycling?
Yes. Body weight is a straight multiplier in the formula, so a heavier rider burns proportionally more at the same intensity and time. That is why this calculator asks for your weight rather than showing one number for everyone.
Is cycling good for weight loss?
Cycling can support weight loss, but only as part of an overall calorie deficit. It is low impact and easy to do for long sessions, which helps you stay consistent. Most of the loss still comes from what you eat, with riding as support.