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Calories Burned Cycling Calculator
Estimate how many calories cycling burns from your weight, intensity and time, using MET values from the 2024 Adult Compendium of Physical Activities. Moderate cycling at 12–14 mph is about 8 METs, and calories/min = MET × 3.5 × weight(kg) ÷ 200. For a 70 kg rider cycling moderately for 30 minutes that is about 294 kcal gross: 8 × 3.5 × 70 ÷ 200 = 9.8 kcal/min × 30. The net figure, subtracting about 1 MET of resting metabolism, comes to roughly 257 kcal — the honest number for a weight-loss deficit. Vigorous cycling at 14–16 mph is about 10 METs and burns more, and because the burn scales linearly a heavier rider or a longer ride burns more. This is a steady-state estimate — the MET model ignores EPOC (the afterburn), and a heart-rate strap or wearable is more personalised. General fitness guidance.
Cycling 12–14 mph ≈ 8 METs; kcal/min = MET × 3.5 × kg ÷ 200
- 70 kg, 30 min → ≈ 294 kcal gross (≈ 257 kcal net)
- Vigorous 14–16 mph ≈ 10 METs — more intensity, bigger burn
Frequently asked questions
How many calories does cycling for 30 minutes burn?
For a 70 kg rider cycling moderately at 12–14 mph (8 METs) for 30 minutes, about 294 kcal gross: 8 × 3.5 × 70 ÷ 200 = 9.8 kcal/min × 30. The net figure — resting metabolism removed — is roughly 257 kcal. Vigorous riding and heavier riders burn more.
How much does cycling intensity change the burn?
A lot. Moderate cycling at 12–14 mph is about 8 METs, while vigorous cycling at 14–16 mph is about 10 METs — roughly 25% more calories per minute at the same weight. Pick the intensity that matches your ride for an accurate estimate.