Cycling is one of the most efficient ways to cover distance on human power, which is why the same hour on a bike can burn anywhere from a stroll’s worth of energy to a hard run’s. The difference comes from speed and effort: leisure riding at 9 mph is a moderate 5.8 METs, while 14 to 16 mph is a vigorous 10. On a stationary bike the Compendium assigns METs by power output in watts, which makes the estimate more precise than a simple speed. This calculator covers both outdoor speeds and indoor wattages, and gives gross and net calories.
How to use the calories burned cycling calculator
- Enter your body weight in kilograms, pounds, grams or ounces.
- Choose the cycling option that matches what you did. The MET value is shown beside each option.
- Enter the minutes you spent.
- Read the gross and net calories, the hourly rate and the MET used.
Cycling option calories formula
Net calories = (MET − 1) × weight (kg) × time (hours)
Calories per hour = MET × weight (kg)
MET values are from the 2024 Adult Compendium of Physical Activities (Herrmann et al., J Sport Health Sci 2024;13:6–12). One MET is the energy you use sitting quietly, about 1 kcal per kilogram per hour. The values below range from 3.5 METs for “leisure cycling, 5.5 mph” to 10.8 METs for “stationary bike, 200–229 watts”.
The Compendium MET values include the energy you would use at rest anyway (1 MET). The “net” figure subtracts that resting share: (MET − 1) × weight × hours. Net calories are the better figure to compare with a food diary, because your daily calorie target already includes resting energy.
Worked example
A 75 kg person does “Cycling 12–13.9 mph, moderate effort” for 45 minutes (Compendium code 01030, 8 METs).
- Gross: 8 × 75 × 45 ÷ 60 = 450 kcal
- Net: (8 − 1) × 75 × 45 ÷ 60 = 394 kcal
- Per hour: 8 × 75 = 600 kcal
Calories for 30 minutes by cycling option and body weight
| Cycling option | Compendium code | MET | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|---|---|
| Leisure cycling, 5.5 mph | 01018 | 3.5 | 105 | 122 | 140 | 158 |
| Leisure cycling, under 10 mph | 01010 | 4 | 120 | 140 | 160 | 180 |
| Leisure cycling, 9.4 mph | 01019 | 5.8 | 174 | 203 | 232 | 261 |
| Cycling 10–11.9 mph, light effort | 01020 | 6.8 | 204 | 238 | 272 | 306 |
| Cycling 12–13.9 mph, moderate effort | 01030 | 8 | 240 | 280 | 320 | 360 |
| Cycling 14–15.9 mph, vigorous | 01040 | 10 | 300 | 350 | 400 | 450 |
| Cycling 16–19 mph, very fast | 01050 | 12 | 360 | 420 | 480 | 540 |
| Mountain biking, general | 01009 | 8.5 | 255 | 298 | 340 | 382 |
| Cycling to or from work, self-selected pace | 01011 | 6.8 | 204 | 238 | 272 | 306 |
| Stationary bike, 50 watts | 01214 | 4 | 120 | 140 | 160 | 180 |
| Stationary bike, 70–80 watts | 01218 | 5.8 | 174 | 203 | 232 | 261 |
| Stationary bike, 101–125 watts | 01224 | 6.8 | 204 | 238 | 272 | 306 |
| Stationary bike, 126–150 watts | 01228 | 8 | 240 | 280 | 320 | 360 |
| Stationary bike, 151–199 watts | 01232 | 10.3 | 309 | 360 | 412 | 464 |
| Stationary bike, 200–229 watts | 01236 | 10.8 | 324 | 378 | 432 | 486 |
Outdoors and indoors: which MET to pick
Outdoor values in the Compendium are tied to speed on a level road with no strong wind. Hills, headwinds, loaded bikes and off-road riding raise the energy cost beyond the speed rating, and drafting lowers it. Indoors the wattage is a more reliable guide, because power is a direct measure of work: 100 W for an hour is 360 kJ of mechanical work, and since the human body converts chemical energy into cycling power at roughly 20 to 25 percent efficiency, that costs about 350 to 450 kcal. Comparing that rule with the Compendium’s 6.8 METs for 101–125 W (about 475 kcal an hour at 70 kg) shows how consistent the two approaches are.
Power meters and smart trainers report kilojoules of work; as a rule of thumb the kilocalories burned are close to the kilojoules reported, because the 4.184 kJ per kcal conversion and the roughly 24 percent efficiency nearly cancel.
Getting more from your sessions
- Use the wattage if you have it. A smart trainer or power meter beats a speed estimate, especially in the wind or on hills.
- Count only riding time. Stops at traffic lights or coasting downhill lower the average.
- Raise intensity gradually. Intervals add calories per minute without adding hours.
- Fuel long rides. Rides over 90 minutes benefit from carbohydrate and fluid.
Limits of the estimate
MET values are averages for healthy adults, so real energy use varies with fitness, technique, conditions and body composition by 10 to 20 percent or more. Compare activities with the Calories Burned Calculator and the MET Calculator, or see the Calories Burned Running Calculator and Calories Burned Walking Calculator. To plan your daily intake use the Calorie Calculator and TDEE Calculator.
This page is for information only and is not medical advice. If you have a heart condition, joint problems, are pregnant or are new to exercise, check with a doctor before starting a programme.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. J Sport Health Sci 2024;13:6–12.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription, 11th edition, 2021 (metabolic calculations).
Frequently asked questions
How many calories does cycling burn per hour?
At 12 to 13.9 mph (8.0 METs) a 70 kg rider burns about 560 kcal an hour; at 10 to 11.9 mph (6.8 METs) about 476 kcal; at 14 to 15.9 mph (10 METs) about 700 kcal. Lighter riders burn proportionally less.
Is a stationary bike easier than road cycling?
The Compendium rates a general stationary bike session at 6.8 METs, the same as 10–11.9 mph road riding. A stationary bike has no coasting, so every minute is working time, but you also have no wind or hills unless you set the resistance.
How accurate is the bike’s calorie display?
Bike computers and gym machines estimate from speed or watts using their own assumptions; treat them as approximate. Power-based estimates are generally closer than those using only your weight and speed.
Does cycling burn more fat than other exercise?
The fat burned depends on intensity and duration, not on the exercise type. Lower intensity uses a higher share of fat; higher intensity burns more total calories. For weight change, total energy balance is what counts.