Calories burned cycling

Calories burned cycling per hour

Speed matters most. At 150 lb, an hour at 12–13.9 mph burns about 572 calories, and the same hour at 16–19 mph about 857.

Calories burned cycling for 30 minutes

For 20 minutes at 150 lb: about 191 calories at 12–13.9 mph and about 238 at 14–15.9 mph. Measured values for easy riding vary between studies; we use the Compendium’s general leisure entry (01010) for rides under 10 mph.

Calories burned cycling per mile

Per mile, speed changes calories only a little (about 44–49 kcal per mile at 150 lb). Riding faster mostly gets you there sooner.

10 miles: at 12–13.9 mph (about 46 minutes) that is about 352 / 440 / 528 / 615 / 703 calories, and at 16–19 mph (about 34 minutes) about 392 / 490 / 588 / 686 / 784 calories, for 120 / 150 / 180 / 210 / 240 lb. The under-10-mph band is left out because its speed range is too wide for a fair per-mile figure.

Stationary bike, spin class, mountain bike and e-bike

A general stationary-bike workout burns about 390–780 calories an hour for riders from 120 to 240 lb; a spin class burns more (about 510–1,030).

If your stationary bike shows power, the watt bands give the most precise MET: choose Stationary bike, by watts in the calculator. They are copied from the Compendium without interpolation, from 25–30 watts (MET 3.5) to over 325 watts (MET 16.3).

How we calculate calories burned cycling

Worked example: 150 lb = 68.04 kg, 60 minutes at 12–13.9 mph (2024 Compendium 01030, MET 8.0): 8.0 × 3.5 × 68.04 × 60 ÷ 200 ≈ 572 kcal. Active calories use MET − 1 instead: 7.0 × 3.5 × 68.04 × 60 ÷ 200 ≈ 500 kcal.

Shortcut: calories per hour ≈ 1.05 × MET × kg. The calculator picks the MET from your bike type and speed band, and when you enter a distance it works out your speed first. For the full method with more examples, see how to calculate calories burned.

What changes calories burned on a bike

Calories burned biking depend on much more than the time on the clock:

• Speed: the biggest factor. Air resistance rises steeply as you go faster.
• Body weight: a heavier rider uses more energy at the same speed, especially uphill.
• Hills and wind: climbing and headwinds raise the effort; the tables assume flat ground.
• Bike and tyres: a heavy bike, upright position or knobbly tyres cost more than a light road bike.
• Drafting: riding in a group behind others saves a lot of energy.
• E-bike assist: more assist means fewer calories (see the e-bike rows above).
• Stops: count moving time only. Traffic lights and café breaks lower your real average.

Cycling vs walking and running

For the same 30 minutes at 150 lb, a brisk walk at 3.5–3.9 mph burns about 171 calories (17200, MET 4.8) and cycling at 12–13.9 mph about 286 calories (01030, MET 8.0). Compare paces on the calories burned walking page.

Steady running at about 6 mph (MET 9.3) burns about 664 calories an hour at 150 lb, between moderate and vigorous cycling. Try other activities in the calories burned calculator.

Why your watch, Peloton or Strava shows a different number

Our big number is total calories during the ride, including the energy you would burn at rest anyway. Many watches and apps show active calories, which leave that out, so they read lower. Compare them with our active calories line, and don’t add the two together.

Bikes and apps with a power meter estimate energy from your watts, and watches use heart rate and their own algorithms. Each is an estimate. Pick one tool and use it consistently.

How accurate is this?

MET values are averages measured in groups of adults, so your own number can be higher or lower depending on fitness, technique, bike, terrain and weather. We show an illustrative range of ±12% around each estimate. Estimates are for general information only and are not a medical measurement or advice.

Frequently asked questions

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