Cycling Calories Burned Calculator
Written by Thierno Sadou Diallo, formula verified per our methodology • Last checked on 9/5/2026
Calories burned cycling are calculated with MET × weight (kg) × duration (h). For a 75 kg person riding 1 hour at a casual road pace (16-19 km/h, 6 MET), the estimated burn is 450 kcal.
Explanation
This calculator uses the metabolic equivalent of task (MET), a standard unit that expresses the intensity of a physical activity relative to resting metabolism (1 MET corresponds to energy expenditure at rest). The MET values used here come from the Compendium of Physical Activities, the international reference that catalogs over 800 physical activities with their associated MET. Unlike running, where calorie burn per kilometer stays roughly constant regardless of pace, cycling burns significantly more energy per unit of time as pace increases: a ride at a sporty pace (19-22 km/h) burns about twice as many calories per hour as a leisurely ride around town, for the same weight and duration. These values remain averages: headwind, elevation gain, temperature, and the cyclist's fitness level make actual expenditure vary significantly from this estimate.
Example: 75 kg, 1 hour at a casual road pace
Inputs
Weight: 75 kg. Duration: 1 hour. Pace: casual road (16-19 km/h, 6 MET).
Calculation
Calories burned = 6 × 75 × 1 = 450 kcal.
Result
This ride burns about 450 kcal.
Frequently asked questions
Why does pace have more impact on cycling than on running?
Because air resistance increases with the square of speed, which makes each additional increment of speed proportionally more energy-costly on a bike. In running, energy expenditure per kilometer stays surprisingly stable regardless of pace, a phenomenon specific to that mode of movement.
Are wind and elevation gain accounted for?
No, this calculator gives an estimate for a flat course with no significant wind. A headwind can increase expenditure by 30 to 40%, and every 100 m of elevation gain adds a notable extra cost, varying with the cyclist's weight.
Why does a trained cyclist burn fewer calories than a beginner at the same speed?
Because training improves pedaling efficiency and technique, which reduces the energy needed to maintain the same speed — a gap estimated at about 5 to 10% between a trained cyclist and a beginner at the same pace. The MET values used here remain population averages, not an individualized figure.