Health and Fitness

Calories Burned Biking Calculator

Calculate how many calories you burn while cycling based on your weight, duration, and intensity level using MET values.

minutes
Intensity
Calories Burned
572 cal
60 minutes of moderate effort
Calories per minute
9.5 cal
Calories per hour
572 cal
MET value
8
Weight
150 lbs (68.0 kg)

Calories by intensity

IntensitySpeedCalories/60 min
Leisure cycling<10 mph286
Light effort10-12 mph429
Moderate effort12-14 mph572
Vigorous effort14-16 mph714
Racing/fast>16 mph857

Note: Calorie estimates are based on MET values and may vary based on individual metabolism, terrain, and conditions.

How many calories does biking burn?

Cycling is an excellent cardiovascular exercise that can burn significant calories. The exact number depends on your weight, cycling intensity, and duration.

The MET method

This calculator uses Metabolic Equivalent of Task (MET) values to estimate calorie burn. MET represents how much energy an activity uses compared to sitting still.

Formula:

Calories per minute=MET×3.5×Weight (kg)200\text{Calories per minute} = \frac{\text{MET} \times 3.5 \times \text{Weight (kg)}}{200}

MET values for cycling

IntensitySpeedMET Value
LeisureLess than 10 mph4.0
Light10-12 mph6.0
Moderate12-14 mph8.0
Vigorous14-16 mph10.0
RacingOver 16 mph12.0

Factors that affect calorie burn

Several factors influence how many calories you burn while cycling:

  1. Body weight: Heavier individuals burn more calories because they require more energy to move
  2. Cycling speed: Faster cycling burns more calories per unit of time
  3. Terrain: Riding uphill or on rough terrain requires more energy
  4. Resistance: Wind resistance and higher gears increase calorie burn
  5. Duration: Longer rides burn more total calories

Tips to maximize calorie burn

  1. Incorporate intervals: Alternate between high and low intensity
  2. Choose hilly routes: Climbing increases resistance and calorie expenditure
  3. Increase speed gradually: Challenge yourself to go faster over time
  4. Use higher gears: More resistance means more calories burned
  5. Ride regularly: Consistency is key for long-term results

Cycling vs other exercises

ActivityCalories/hour (150 lb person)
Cycling (moderate)~480
Running (5 mph)~480
Swimming~420
Walking (3.5 mph)~270
Weight lifting~220

Cycling is one of the most efficient ways to burn calories while being low-impact on your joints.