Cycling calorie burn by intensity
Estimates use the formula kcal = MET × weight (kg) × hours, with MET values from the 2011 Compendium of Physical Activities. Figures are gross burn — they include the calories you would have burned at rest.
| Intensity | MET | kcal / 30 min* | kcal / 60 min* |
|---|---|---|---|
| Leisure (<16 km/h / 10 mph) | 4.0 | 140 | 280 |
| Moderate (16–19 km/h / 10–12 mph) | 6.8 | 238 | 476 |
| Vigorous (19–22 km/h / 12–14 mph) | 8.0 | 280 | 560 |
| Fast (22–26 km/h / 14–16 mph) | 10.0 | 350 | 700 |
*For a 70 kg (154 lb) person. Use the calculator above for your own weight.
Burn by body weight
At a typical intensity for cycling (6.8 METs), here's how the burn scales with body weight:
| Body weight | 15 min | 30 min | 60 min |
|---|---|---|---|
| 55 kg (121 lb) | 94 | 187 | 374 |
| 70 kg (154 lb) | 119 | 238 | 476 |
| 85 kg (187 lb) | 144 | 289 | 578 |
| 100 kg (220 lb) | 170 | 340 | 680 |
Getting more from cycling
- Hills and headwinds can double the energy cost at the same speedometer reading.
- Indoor trainers with power meters give the most accurate calorie numbers of any cardio machine (kJ ≈ kcal).
- Standing climbs recruit upper-body muscle and noticeably raise the burn.
Want the bigger picture? Your workout is one slice of total daily burn — estimate the whole thing with the TDEE calculator, or compare against 25+ other activities in the calories burned calculator.
More activities
- 🚶 Walking
- 🏃 Running
- 🐢 Jogging
- 🏊 Swimming
- 🏋️ Weightlifting
- 🪢 Jumping Rope
- 🥾 Hiking
- 🧘 Yoga
- 🤸 Pilates
- 🚣 Rowing
- ⚙️ Elliptical
- 🪜 Stair Climbing
- 💃 Dancing
- 🏀 Basketball
- ⚽ Soccer (Football)
- 🎾 Tennis
- ⛳ Golf
- 🔥 HIIT Workouts
- 🥊 Boxing
- 🛶 Kayaking
- 🌱 Gardening
- 🧹 Housework & Cleaning
- 🧍 Standing
- 😴 Sleeping
- 🏸 Badminton
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011. [link]
Frequently asked questions
Does cycling burn belly fat?
Cycling burns calories; where the fat comes off is genetic. A sustained deficit reduces belly fat over time — no exercise targets it specifically.
Is an exercise bike as good as outdoor cycling?
For calories, a hard indoor session can match or beat outdoor riding since there's no coasting. Outdoor rides win on enjoyment for many, which helps consistency.