This calculator uses MET values (metabolic equivalents) from the Compendium of Physical Activities. A MET of 1.0 equals your resting metabolic rate. Cycling at MET 8.0 burns eight times as many calories per minute as sitting still. The formula multiplies MET by your body weight in kilograms and the duration in hours.
Worked example: A 75 kg cyclist rides at moderate effort (12-14 mph, MET 8.0) for 45 minutes.
For the most accurate cycling calorie measurement, a power meter measures watts directly and converts to kilojoules (roughly 1:1 with food calories) due to the human body's ~25% mechanical efficiency when cycling. Without a power meter, MET-based estimates provide a reasonable approximation within 15 to 20 percent. Aerobic capacity directly affects how many calories you can sustain burning at a given intensity; see the VO2 Max Calculator to estimate your aerobic fitness level.
Indoor cycling on a stationary bike, Peloton, or in a spinning class is one of the most common cardio workouts. Calories burned vary significantly by effort level. The table below shows calories per 30 minutes and per hour at each intensity for three common rider weights.
| Intensity | MET | 60 kg / 30 min | 70 kg / 30 min | 90 kg / 30 min | 70 kg / hr |
|---|---|---|---|---|---|
| Light effort | 3.5 | 105 cal | 123 cal | 158 cal | 245 cal |
| Moderate effort | 5.5 | 165 cal | 193 cal | 248 cal | 385 cal |
| Vigorous (Peloton / spinning) | 8.5 | 255 cal | 298 cal | 383 cal | 595 cal |
| Very vigorous HIIT | 11.0 | 330 cal | 385 cal | 495 cal | 770 cal |
The built-in display on most gym stationary bikes overestimates calories burned by 15 to 30 percent because it typically assumes a body weight of 80 to 90 kg regardless of the actual rider. A 60 kg rider using a gym bike display may see readings calibrated for someone 30 kg heavier. For power-based performance tracking, the Power to Weight Ratio Calculator shows cycling W/kg fitness categories used by platforms like Zwift and TrainingPeaks.
For cyclists who track distance rather than time, calories per mile is a practical reference. These values are derived by dividing hourly calorie burn by the speed in miles per hour. The result is more stable than it appears. Faster cycling burns more calories per hour but also covers miles faster, keeping the per-mile figure relatively consistent.
| Speed | MET | Cal/mile (70 kg) | Cal/mile (90 kg) | 10-mile ride (70 kg) |
|---|---|---|---|---|
| < 10 mph (leisure) | 4.0 | ~43 cal | ~56 cal | ~430 cal |
| 10-12 mph | 6.8 | ~48 cal | ~62 cal | ~480 cal |
| 12-14 mph | 8.0 | ~47 cal | ~61 cal | ~470 cal |
| 14-16 mph | 10.0 | ~50 cal | ~64 cal | ~500 cal |
| 16-19 mph | 12.0 | ~53 cal | ~68 cal | ~530 cal |
| > 20 mph (racing) | 15.8 | ~55 cal | ~71 cal | ~550 cal |
A 10-mile bike ride burns roughly 430 to 550 calories for a 70 kg rider regardless of whether it takes 30 or 45 minutes. To fit cycling into your overall energy budget, the Calorie Calculator estimates your daily calorie needs based on height, weight, age, and activity level.
The comparison depends on whether you measure per hour, per mile, or per session. The table below uses MET values for a 70 kg person.
| Activity | MET | Cal/hr (70 kg) | Cal/30 min | Cal/mile |
|---|---|---|---|---|
| Walking 3.5 mph | 3.5 | 245 | 123 | ~70 |
| Walking 4.0 mph (brisk) | 5.0 | 350 | 175 | ~88 |
| Cycling: leisure < 10 mph | 4.0 | 280 | 140 | ~43 |
| Cycling: moderate 12-14 mph | 8.0 | 560 | 280 | ~47 |
| Cycling: vigorous 14-16 mph | 10.0 | 700 | 350 | ~50 |
| Running 5 mph (12 min/mi) | 8.3 | 581 | 291 | ~116 |
| Running 6 mph (10 min/mi) | 10.0 | 700 | 350 | ~117 |
| Running 8 mph (7.5 min/mi) | 11.8 | 826 | 413 | ~103 |
Key takeaway:Moderate cycling beats walking per hour but loses to running per hour and per mile. Cycling's edge is duration. Most people sustain 90 to 120 minutes of cycling with less joint stress than 30 to 40 minutes of running, which leads to higher total calorie expenditure per workout session for many recreational athletes.