Cycling Calorie Burn Calculator
Estimate calories burned cycling from your body weight, ride time and intensity using standard MET values.
How it works
Calories = MET × 3.5 × weight(kg) × minutes ÷ 200 (MET set by riding speed)
Calories burned in steady activity follow the MET model: one MET is your resting metabolic rate, and each activity has a MET value that multiplies it. Cycling ranges from about 4 METs for gentle leisure riding up to 12 for racing pace. The standard equation converts MET, body weight and time into calories. Heavier riders and faster speeds both burn more.
Worked example
A 70 kg rider cycling 45 minutes at a moderate 6.8 METs burns (6.8 × 3.5 × 70 × 45) ÷ 200 = 74,970 ÷ 200 ≈ 375 kcal — roughly 500 kcal per hour.
Frequently asked questions
What is a MET?
A MET (metabolic equivalent of task) is a multiple of your resting energy use. Sitting quietly is 1 MET; an activity of 8 METs burns about eight times as many calories per minute as sitting. It lets one formula cover many activities.
Does wind and hills change the burn?
Yes. MET values assume steady riding on flat ground. Headwinds, climbs, heavy bikes and rough surfaces raise the effort — and the calories — for the same speed, while drafting and descents lower it.
Is a power meter more accurate?
Much more. If your bike or trainer reports average power in watts, calories ≈ average watts × ride time in seconds ÷ 1000 ÷ ~0.24 (human efficiency), which reflects your actual work rather than an intensity estimate.
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Educational estimate only — not medical, dietary or fitness advice. Individual needs vary; consult a qualified clinician or registered dietitian before making health decisions.