How many calories does 1 hour of cycling burn?

One hour of road cycling at moderate effort (12-14 mph, MET 8.0) burns approximately 480 to 800 calories depending on body weight: 60 kg burns about 480 kcal, 70 kg burns about 560 kcal, 85 kg burns about 680 kcal, 100 kg burns about 800 kcal. Vigorous cycling at 14-16 mph (MET 10.0) increases these by 25 percent. Stationary bike at spinning class intensity (MET 8.5) burns 510 to 850 calories per hour across the same weight range.

How many calories do you burn cycling a mile?

At moderate cycling speeds (12-14 mph), a 70 kg (154 lb) rider burns approximately 47 to 50 calories per mile. A 90 kg (198 lb) rider burns about 60 to 65 calories per mile. Calories per mile stay relatively consistent across moderate speeds because faster cycling covers distance in less time despite higher hourly burn. A 10-mile ride at moderate pace burns approximately 470 to 500 calories for a 70 kg rider.

Does cycling burn more calories than running?

Running burns more calories per hour than moderate cycling. A 70 kg person burns approximately 700 calories running at 6 mph (MET 10.0) versus 560 calories cycling at 12-14 mph (MET 8.0). At vigorous cycling speeds (14-16 mph, MET 10.0), hourly burn equals running at 6 mph. Cycling's advantage is duration: most people sustain 90 to 120 minutes of cycling with less joint stress than 30 to 60 minutes of running, which often leads to higher total calorie expenditure per session.

Health & Fitness

Calories Burned Cycling Calculator 2026

Q: How many calories does cycling burn in 30 minutes?

At moderate effort (12-14 mph) on a road bike, a 70 kg (154 lb) rider burns approximately 280 calories in 30 minutes. A 90 kg (198 lb) rider burns about 360 calories. On a stationary bike at vigorous effort (spinning class, MET 8.5), a 70 kg rider burns roughly 298 calories in 30 minutes. At leisure pace (under 10 mph, MET 4.0), 30 minutes burns about 140 calories for the same rider.

Q: Does cycling burn more calories than walking?

Cycling at moderate intensity burns more calories per hour than walking. A 70 kg person burns about 245 calories walking at 3.5 mph (MET 3.5) per hour versus 560 calories cycling at 12-14 mph (MET 8.0). However, per mile the comparison reverses: walking burns roughly 70 to 90 calories per mile for a 70 kg person versus 47 to 53 calories cycling. Cycling wins on time efficiency; walking burns more energy per unit of distance covered.

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15 cycling activity types

MET values from ACSM Compendium

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Cycling activity

Body weight

Unit

Duration

min

Calories Burned Cycling: MET Formula, Calculation Steps, and Worked Example

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.

Calories = MET × weight_kg × (duration_min / 60)
Example: 8.0 × 70 kg × (60 / 60) = 560 kcal/hr

Worked example: A 75 kg cyclist rides at moderate effort (12-14 mph, MET 8.0) for 45 minutes.

8.0 × 75 × (45 / 60) = 8.0 × 75 × 0.75 = 450 kcal
Calories per hour: 8.0 × 75 = 600 kcal/hr
Calories per mile at 13 mph avg: 600 / 13 = ~46 cal/mile

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.

Calories Burned on a Stationary Bike: Indoor Cycling, Peloton, and Spinning by Intensity

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.

Calories Burned Cycling Per Mile: Distance Reference by Speed and Weight

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.

Does Cycling Burn More Calories Than Walking or Running?

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.

Common Mistakes When Calculating Cycling Calories

Trusting the bike display over your body weight

Built-in calorie counters on gym bikes and Pelotons assume a default body weight (often 80-90 kg). A 60 kg rider will see a figure inflated by 20 to 30 percent. Always use a calculator with your actual weight.

Using a road cycling MET for stationary bike effort

Stationary bikes at the same perceived effort as outdoor cycling have lower MET values because there is no wind resistance or terrain variation. Vigorous spinning (MET 8.5) is roughly equivalent to moderate road cycling (MET 8.0), not vigorous road cycling (MET 10.0+).

Not accounting for incline on outdoor rides

Climbing increases calorie burn by 30 to 50 percent compared to flat cycling at the same speed. A hilly 14 mph average effort belongs in the vigorous or mountain biking category, not moderate road cycling.

Ignoring duration when comparing activities

Running burns more calories per hour than cycling, but if your typical run is 30 minutes and your typical ride is 90 minutes, cycling likely burns more total calories per session. Always compare total session calories, not just per-hour rates.

Applying exercise calories directly to eating decisions

MET-based estimates include basal metabolic rate during the exercise period. Some of those calories would have burned anyway. Net exercise calories added above baseline are about 15 to 25 percent lower than the gross figure the formula produces.

Frequently Asked Questions

At moderate effort (12-14 mph) on a road bike, a 70 kg (154 lb) rider burns approximately 280 calories in 30 minutes. A 90 kg (198 lb) rider burns about 360 calories. On a stationary bike at vigorous effort (spinning class, MET 8.5), a 70 kg rider burns roughly 298 calories in 30 minutes. At leisure pace (under 10 mph, MET 4.0), 30 minutes burns about 140 calories for the same rider. Use the calculator with your exact weight and intensity for a personalized estimate.

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Sources & References

Ainsworth BE et al. 2011 Compendium of Physical Activities (Med Sci Sports Exerc)

Source for all MET values used in this calculator. The Compendium provides standardized MET codes for over 800 physical activities including all cycling categories.

American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription, 11th ed.

Basis for calorie estimation methodology and exercise intensity classification (light, moderate, vigorous) using MET thresholds and heart rate equivalents.

Jeukendrup A, Wallis GA. Measurement of Substrate Oxidation During Exercise by Means of Gas Exchange Measurements (Int J Sports Med)

Source for fat vs. carbohydrate oxidation rates at different cycling intensities, cited in the context of fat-burning efficiency across moderate and vigorous efforts.

Hassaan Rasheed

Developer and Researcher, CalculatorFlux

Researches and verifies the formulas, methodology, and source data behind each calculator on CalculatorFlux. All tools are built and checked against the cited references before publication.

Last updated: June 2026

Calories/Hour by Weight

Moderate road cycling (12-14 mph, MET 8.0)

Weight	Cal/hr
55 kg (121 lbs)	440
65 kg (143 lbs)	520
75 kg (165 lbs)	600
85 kg (187 lbs)	680
95 kg (209 lbs)	760
110 kg (243 lbs)	880

Pro Tip

A power meter is the most accurate way to track cycling energy expenditure. Kilojoules (kJ) from a power meter translate roughly 1:1 to food calories (kcal) because the human body is about 25 percent mechanically efficient when cycling.

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