Cycling Calories Burned Calculator

Frequently Asked Questions

How many calories does an hour of cycling burn?

A 170 lb rider burns about 550 calories in an hour at 10 to 12 mph, about 650 at 12 to 14 mph, and about 810 at 14 to 16 mph, using the 2024 Compendium of Physical Activities. Heavier riders burn more and lighter riders less, in proportion to body weight. Racing above 20 mph burns about two and a half times the 10 to 12 mph figure.

Do you still burn calories on an e-bike?

Yes. The 2024 Compendium rates an e-bike with light assist at 6.0 METs, about the same as a brisk conventional ride at 10 to 12 mph, and an e-bike with high assist at 4.0 METs, the same as easy leisure cycling. A 170 lb rider burns roughly 485 calories an hour with light assist and 325 with high assist, because the motor replaces part of the work rather than all of it.

What is a MET and why does the calculator use it?

A MET, or metabolic equivalent, is the energy cost of an activity relative to sitting still, which is 1 MET. Cycling at 14 to 16 mph is 10 METs, so it burns ten times the resting rate. METs let one table cover every rider: calories per minute equal METs multiplied by 3.5, multiplied by body weight in kilograms, divided by 200. The values come from the 2024 Compendium of Physical Activities, the reference table used by exercise scientists.

How can I make the estimate more accurate for my rides?

Pick the row that matches your effort rather than your top speed: a hilly ride at 12 mph works harder than 12 mph on the flat, so choose the vigorous row. A power meter gives a more exact figure, since kilojoules of work on the bike convert to calories almost one to one. For most riders the MET estimate lands within 10 to 15% of a power meter, which is close enough to plan fueling.