Cycling Calories Calculator
Calculate calories burned cycling by speed, duration, and body weight using MET values.
By Konstantin Iakovlev · Updated April 2026 · Source: ACE
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 mph) | 270 cal |
| Cycling | 617 cal |
| Running (~6 mph) | 756 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 does not constitute tax, financial, or legal advice. Results are estimates based on the information you provide and current rates. Always consult a qualified tax professional or financial advisor for advice specific to your situation.
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. Cycling keeps drawing more riders as new gear and training methods arrive in 2026, which makes a tailored estimate more useful than a one-size-fits-all guess.
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 x 3.5 x Body Weight (kg) / 200 x Duration (minutes). 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 70kg Cyclist's Morning Commute
- 1 A cyclist weighing 70 kg (154 lbs) rides their bike for 45 minutes at an average speed of 20 km/h (12.4 mph).
- 2 According to established MET tables for cycling, a speed of 20 km/h corresponds to a MET value of approximately 8.0. Using the formula: Calories Burned = 8.0 (METs) x 3.5 x 70 kg / 200 x 45 minutes.
- 3 The calculation reveals that the cyclist burned approximately 441 calories during their 45-minute commute.
- 4 This calorie expenditure is equivalent to roughly one large banana and a small energy bar, highlighting the importance of replenishing energy stores, especially if this is part of a regular training regimen. Knowing this helps the cyclist plan their post-ride nutrition effectively.
Source: ACE · Last updated: April 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?
You might also need
One Rep Max (1RM) Calculator
Estimate your one rep max from any weight and rep count. See training percentages for all rep ranges.
Running Pace Calculator
Calculate running pace from distance and time, or finish time from distance and pace. Preset distances for 5K to marathon.
Heart Rate Zone Calculator
Calculate training heart rate zones using max HR or Karvonen method. See optimal zones for fat burn and performance.