This cycling calorie calculator estimates the energy you spend on a bike from speed, time and body weight. An easy ride below 16 km/h burns about 294 kcal an hour for a 70 kg rider; a brisk 20 km/h ride closer to 588 kcal. Indoor bikes are covered too.
Air resistance grows quickly with speed, so going from 15 to 25 km/h more than doubles the effort. Hills, headwinds and a heavy bicycle add more.
Quick numbers
Leisure ride, 70 kg, 1 hour
about 294 kcal16 to 19 km/h, 70 kg, 30 min
about 250 kcal10 km at 18 km/h, 70 kg
about 278 kcalStationary bike, moderate, 70 kg, 30 min
about 250 kcalMET range
4 to 10+
Cycling calories burned by speed and time
| Riding | MET | 15 min | 30 min | 1 hour |
|---|---|---|---|---|
| Leisure, under 16 km/h | 4.0 | 74 | 147 | 294 |
| Moderate, 16 to 19 km/h | 6.8 | 125 | 250 | 500 |
| Brisk, 19 to 22 km/h | 8.0 | 147 | 294 | 588 |
| Fast, 22 to 25 km/h | 10.0 | 184 | 368 | 735 |
| Stationary bike, moderate | 6.8 | 125 | 250 | 500 |
| Stationary bike, hard | 8.8 | 162 | 323 | 647 |
Scale for your weight: a 55 kg rider burns about 21 percent less than these figures and an 85 kg rider about 21 percent more.
10 km cycling calories burned
Riding 10 km at a relaxed 15 km/h takes 40 minutes and burns about 196 kcal for 70 kg. At 18 km/h it takes 33 minutes and burns about 278 kcal. At 22 km/h, a sporty pace, it takes 27 minutes and burns about 267 kcal. Faster rides spend more per km because of drag.
How the cycling calorie calculator works
kcal = MET × 3.5 × kg ÷ 200 × minutes
Road MET: 4.0 (under 16 km/h), 6.8 (16 to 19), 8.0 (19 to 22), 10.0 (22 to 25), 12.0 (over 25)
Speed is the easiest guide outdoors. Indoors, use effort: if you can chat easily, choose moderate; if you can only say a few words, choose hard.
Commuting by bicycle
A 5 km ride each way at a steady 16 km/h is about 40 minutes of riding a day. For a 65 kg commuter that adds roughly 309 kcal daily, over 2,000 kcal across a working week, without a gym. Traffic stops lower the average a little.
Cycling vs walking and running
Per hour, moderate cycling sits between brisk walking and running. It is gentle on knees and ankles, which makes it a good choice for heavier people or those with joint pain. See the walking and running pages, or compare everything on the calorie burn calculator.
Getting more from each ride
- Add one or two hilly routes a week.
- Try intervals: 1 minute hard, 2 minutes easy, repeated 6 to 8 times.
- Keep the seat at a height where the knee is slightly bent at the bottom of the pedal stroke.
- Wear a helmet and use lights after dark.
If you have heart disease, high blood pressure or recent joint surgery, ask your doctor how hard to push before long or steep rides.
Indoor cycling and spinning classes
A 45 minute spinning class with hard intervals burns roughly 435 kcal for 65 kg. Bike displays usually show more, since they guess your weight and fitness. For weight control, set your food target with the deficit calculator rather than relying on the bike's screen.
Frequently asked questions
1 hour cycling calories burned: what is the figure?
About 294 kcal at a leisurely pace and 588 kcal briskly, for 70 kg.
What do 30 minutes of cycling burn?
For a 70 kg rider, roughly 147 to 294 kcal.
And 15 minutes of cycling?
About 74 to 147 kcal for 70 kg.
What does a 10 km ride burn?
About 196 to 267 kcal at 70 kg, with speed deciding the rest.
Is cycling good for weight loss?
Yes. It burns a useful amount, is easy on joints and can replace a commute. Diet still decides most of the result.
Does a stationary bike burn as much as riding outside?
At the same effort, yes. Outdoors adds wind and hills; indoors makes it easy to hold a steady hard effort.
Sources
- Compendium of Physical Activities