Cycling Calorie Calculator
Estimate the energy burned during your bike ride based on weight, time, and intensity.
kg
lbs
Leisurely (Under 10 mph / 16 km/h)
Moderate (10-12 mph / 16-19 km/h)
Vigorous (12-14 mph / 19-22 km/h)
Very Vigorous (14-16 mph / 22-25 km/h)
Fast / Racing (16-19 mph / 25-30 km/h)
Professional Racing (Over 20 mph / 32 km/h)
Mountain Biking (Technical/Uphill)
Estimated Burn:
0
Total kcal
How to Calculate Calories Burned While Cycling
Calculating the exact number of calories burned during a bike ride involves understanding the MET (Metabolic Equivalent of Task) value. A MET is a ratio of your working metabolic rate relative to your resting metabolic rate. One MET is defined as the energy cost of sitting quietly.
The formula used by our calculator is:
Calories = MET × Weight (kg) × Duration (hours)
Factors That Influence Your Calorie Burn
- Body Weight: Larger individuals require more energy to move their mass over a distance, resulting in a higher calorie burn compared to lighter cyclists at the same speed.
- Intensity & Speed: As speed increases, air resistance (drag) increases exponentially. Doubling your speed requires significantly more than double the energy.
- Terrain: Climbing hills significantly increases the MET value compared to riding on flat pavement.
- Wind Resistance: Riding into a headwind simulates a much steeper incline and forces the body to work harder.
Typical MET Values for Cycling
To give you an idea of how effort translates to energy, here are the standard MET values used by exercise physiologists:
| Activity | MET Value |
|---|---|
| Leisurely (< 10 mph) | 3.5 |
| Moderate (12-13.9 mph) | 8.0 |
| Very Vigorous (16-19 mph) | 12.0 |
| Mountain Biking | 8.5 |
Real-World Example
Suppose a cyclist weighs 180 lbs (approx 81.6 kg) and goes for a 45-minute ride at a vigorous pace (MET of 8.0).
- Convert duration to hours: 45 / 60 = 0.75 hours.
- Calculate: 8.0 (MET) × 81.6 (kg) × 0.75 (hours).
- Result: Approximately 490 calories burned.