Calculate calories burned while cycling based on your weight, speed, duration, and terrain. Get accurate estimates using MET values for different cycling intensities and types.
Cycling speed and intensity dramatically affect calorie expenditure. This table shows estimated calories burned per hour for different body weights and cycling speeds.
| Cycling Intensity | Speed | MET | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
|---|---|---|---|---|---|---|
| Leisure | <10 mph | 4.0 | 236 cal/hr | 281 cal/hr | 327 cal/hr | 372 cal/hr |
| Light | 10-11.9 mph | 6.8 | 401 cal/hr | 478 cal/hr | 556 cal/hr | 633 cal/hr |
| Moderate | 12-13.9 mph | 8.0 | 472 cal/hr | 563 cal/hr | 654 cal/hr | 745 cal/hr |
| Vigorous | 14-15.9 mph | 10.0 | 590 cal/hr | 704 cal/hr | 817 cal/hr | 931 cal/hr |
| Very Vigorous | 16-19 mph | 12.0 | 708 cal/hr | 844 cal/hr | 981 cal/hr | 1,117 cal/hr |
| Racing | >20 mph | 16.0 | 944 cal/hr | 1,126 cal/hr | 1,308 cal/hr | 1,489 cal/hr |
Note: A 180 lb person cycling at 16 mph burns 3x more calories than cycling at 10 mph. Speed has exponential impact due to wind resistance.
Smooth pavement allows sustained high speeds. Wind resistance is primary challenge. Ideal for long endurance rides.
Technical terrain and elevation changes create high intensity. Lower speeds but higher effort. Burns more calories per mile than road cycling.
No wind resistance but precise power control. Spin classes (9.0 METs) provide structured high-intensity workouts. Weather-independent training.
Baseline calorie burn. Speed is limited primarily by wind resistance and fitness. Consistent power output throughout ride.
Burns 30% more calories than flat riding. Constant power variation engages different muscle groups. Typical of recreational road cycling routes.
Burns 60% more calories. Significant cardiovascular and muscular demand. Speed drops but power output increases dramatically. Common in mountain cycling.
Doubles calorie burn compared to flat riding. Approaches maximum sustainable effort. Mountain biking on steep technical trails can reach 14-16 METs.
10-20 mph headwind: +20-40% effort
Wind resistance increases exponentially with speed. A 15 mph headwind at 18 mph cycling speed can feel like climbing a 5% grade.
Gravel, dirt, trails: +15-25% effort
Rough surfaces increase rolling resistance and require constant balance adjustments. Technical features add short high-intensity bursts.
Ride at 14-16 mph instead of 10-12 mph. This nearly doubles calorie burn. Focus on maintaining higher cadence (80-100 RPM) in appropriate gears.
Alternate 3 minutes hard effort with 2 minutes recovery. Increases average calorie burn by 25-30% and improves cardiovascular fitness faster.
Climbing burns 60-100% more calories than flat riding. Even short climbs significantly increase total energy expenditure. Stand on pedals for extra engagement.
Longer rides (90+ minutes) tap into fat stores more effectively. After 60 minutes, your body shifts to burning more fat as fuel.
Mountain biking burns more calories per hour than road cycling due to technical demands. Mix in gravel or trail riding for variety and increased effort.
Aerodynamic position reduces wind resistance, allowing higher speeds. Engage core muscles throughout ride for additional calorie burn and stability.
Pro Tip:
Cycling in a group or drafting behind others reduces wind resistance by 20-40%, lowering calorie burn. For maximum calorie expenditure, ride solo or take turns at the front of the group.
Calculate running or walking pace
Calculate running pace and splits
Calculate marathon finish time
Calculate calories burned during exercise
Calculate one rep max strength
Calculate heart rate training zones