Cycling Calories Calculator
Calculate calories burned while cycling.
📐 Calories = MET × Weight (kg) × Duration (hours)
Cycling is one of the most efficient cardiovascular exercises, burning significant calories while being low-impact on joints. Whether you cycle outdoors or on a stationary bike, the calorie burn varies considerably with intensity, body weight, and duration. This calculator uses validated MET values for different cycling intensities to estimate your total calorie expenditure and average burn rate per hour.
📋 How to Use This Calculator
Enter your body weight in kg, cycling duration in minutes, and select your intensity level: leisurely (under 16 km/h), moderate (16–19 km/h), vigorous (19–22 km/h), racing (22–26 km/h), or mountain biking. The calculator returns total calories burned and calories per hour. For stationary bikes, select the resistance level that corresponds to the equivalent outdoor speed — most stationary bikes show this on the display.
💡 Key Facts & Information
MET values for cycling: leisurely outdoor (<16 km/h): MET 4.0; moderate (16–19 km/h): MET 6.0; vigorous (19–22 km/h): MET 8.0; racing (22–26 km/h): MET 10.0; mountain biking: MET 8.5; stationary bike, moderate: MET 5.5; stationary bike, vigorous: MET 8.0. A 70 kg cyclist at moderate pace for 60 minutes burns approximately 420 kcal. Cycling 30 minutes at vigorous pace burns roughly the same as running 20 minutes — cycling is more efficient per unit of perceived effort because you are supported by the bike. Regular cycling is among the most effective interventions for reducing abdominal fat and improving insulin sensitivity.