Cycling Calorie Calculator
Enter your weight, either your average speed or your average power in watts, and the ride time. Speed mode uses Compendium of Physical Activities METs by speed band; power mode converts watts into calories assuming typical cycling efficiency.
10.0 METs at this speed
Calories burned
762
10.0 METs x 160 lb x 1.00 h
Per hour
762
at this speed and weight
Speed band
14-15.9 mph, vigorous effort
Compendium of Physical Activities
Calories per hour by weight and speed
Each speed band uses one fixed MET value from the Compendium of Physical Activities.
| Speed | MET | 130 lb | 150 lb | 170 lb | 190 lb | 210 lb |
|---|---|---|---|---|---|---|
| Under 10 mph, leisure | 4.0 | 248 | 286 | 324 | 362 | 400 |
| 10-11.9 mph, light effort | 6.8 | 421 | 486 | 551 | 615 | 680 |
| 12-13.9 mph, moderate effort | 8.0 | 495 | 572 | 648 | 724 | 800 |
| 14-15.9 mph, vigorous effort | 10.0 | 619 | 714 | 810 | 905 | 1000 |
| 16-19.9 mph, fast / racing | 12.0 | 743 | 857 | 972 | 1086 | 1200 |
| 20 mph and over, racing | 15.8 | 978 | 1129 | 1279 | 1430 | 1580 |
The equations, and a worked example
Speed-based (MET): calories = MET x weight (kg) x hours x 1.05 (the Compendium's own published conversion, kcal/min = MET x 3.5 x kg / 200, works out to this per hour). A 170 lb rider (77 kg) averaging 14 mph for 1 hour falls in the "14-15.9 mph, vigorous effort" band (10.0 METs): 10.0 x 77 x 1 x 1.05 = 810 kcal.
Power-based (watts): work (kJ) = watts x seconds / 1000. At 150 W for 60 minutes: 150 x 3600 / 1000 = 540 kJ. Assuming ~24% gross cycling efficiency, metabolic energy = work kJ / 0.24 = 2250 kJ, and calories = that figure / 4.184 kJ per kcal = 538 kcal -- close to the kJ figure itself, which is why cyclists often use "calories burned ~= kilojoules of work" as a quick rule of thumb.
- Draft, wind, hills: the speed-based mode assumes flat, still-air riding; a headwind or climb at the same speed costs real energy the speed bands don't see. Power mode captures this automatically.
- Efficiency varies by rider and bike fit roughly 20-25% is the typical published range; 24% is a reasonable mid-range assumption, not a measured value for any one rider.
- This is gross energy expenditure, not a net-of-resting figure -- both modes here already reflect what the body spends riding, not an amount above sitting still.
Frequently Asked Questions
How many calories does cycling burn?
It depends heavily on speed. At a leisurely under-10 mph pace a 170 lb rider burns about 324 kcal/hour; at a moderate 12-14 mph, about 648; at a fast 16-19 mph, about 972. Unlike running, cycling calories per mile fall sharply as you speed up, because a faster bike covers the same mile in far less time.
Where do the MET numbers come from?
The Compendium of Physical Activities, the standard reference exercise scientists use to assign a MET (metabolic equivalent) value to an activity by intensity. Cycling's speed bands (under 10, 10-11.9, 12-13.9, 14-15.9, 16-19.9, and 20+ mph) each carry a fixed MET value from that reference. Calories = MET x your weight in kg x hours ridden x 1.05 -- the Compendium's own published MET-to-kcal conversion (kcal/min = MET x 3.5 x kg / 200).
Should I use the speed or the power mode?
Power is more accurate if you have a power meter or smart trainer, because it measures your actual work output rather than inferring effort from speed -- speed alone doesn't account for wind, drafting, or hills. The power mode assumes about 24% gross cycling efficiency, a commonly published figure, so calories burned come out close to the kilojoules of work done.
Why don't hills or wind change the speed-based estimate?
The Compendium's speed bands describe flat-road effort at that speed. A hilly or windy ride at the same average speed costs more real energy than a flat one, because you're pushing harder to hold that pace against gravity or headwind. The power mode captures that automatically, since watts already reflect the actual work you did regardless of terrain.
How does this compare to running calories?
Running burns roughly the same per mile regardless of pace (see the running calorie calculator), because oxygen cost per mile barely changes with speed. Cycling is the opposite: calories per hour rise sharply with speed, but calories per mile can actually fall, since a faster bike is a more efficient way to cover ground than a faster pair of legs.
These calculators use published exercise-science formulas and are for training guidance. They are estimates, not medical advice: if you have a heart condition or are starting exercise after a long break, talk to a doctor before training by heart rate or pace targets.