Cycling Calorie Calculator
Estimate calories burned cycling based on distance, speed, weight and terrain. Uses MET values for accurate calorie estimates across different riding conditions.
Estimated Calories Burned
560
kcal
Duration
1.00 h
MET Value
8.0
Distance (km)
20.00
Speed (km/h)
20.0
Note: Calorie burn estimates vary based on individual metabolism, fitness level, and conditions. These values are approximate.
How Many Calories Cycling Burns
A 70 kg cyclist burns approximately: leisure pace (10 mph): 280-340 cal/hour; moderate (12-14 mph): 480-560 cal/hour; fast (16-19 mph): 600-720 cal/hour; very fast (20+ mph): 800-1,000 cal/hour. Heavier riders burn more (proportional to weight); lighter riders burn less. Hills, headwinds, and acceleration spikes burn well above flat-road averages.
For weight loss: a 1-hour moderate ride at 13 mph burns roughly 500 cal, equivalent to a substantial meal or snack. Daily commuting at 12 mph for 30 minutes each way (1 hour total): ~500 cal/day, roughly 3,500 cal/week (1 lb of fat equivalent). Cycling is among the highest-calorie-burn cardio activities for moderate effort levels.
Cycling Calories per Hour by Pace
| Pace | 70 kg rider | 85 kg rider | 100 kg rider |
|---|---|---|---|
| 10 mph (leisure) | 300 cal | 365 cal | 430 cal |
| 12 mph | 440 cal | 535 cal | 630 cal |
| 14 mph | 560 cal | 680 cal | 800 cal |
| 16 mph | 640 cal | 780 cal | 915 cal |
| 18 mph | 720 cal | 875 cal | 1030 cal |
| 20 mph | 850 cal | 1035 cal | 1215 cal |
| Mountain (steep) | 600-1000 cal | 730-1215 cal | 860-1430 cal |
Frequently Asked Questions
Are these numbers accurate for me?
Within 15-25% typically. Cycling calorie burn depends on weight (most), terrain, fitness level, equipment efficiency, body position (aerodynamic costs power), wind, and individual metabolism. Use as planning estimate; track actual results over weeks for better personal accuracy.
Does cycling really help with weight loss?
Yes - high-volume moderate cycling (4-5 hours/week) creates a sustained calorie deficit that supports fat loss when paired with controlled diet. Cycling is gentler on joints than running, allowing higher training volume. Important: don't 'eat back' all the calories burned - that defeats the deficit.
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