Calories Burned Cycling Calculator
Cycling is one of the most efficient ways to burn calories while sparing your joints, and this calculator estimates how many you use on a ride with the standard MET method that exercise scientists rely on. A MET, short for metabolic equivalent, expresses how demanding an activity is compared with sitting still, so a higher MET means a harder effort and more calories per minute. The equation multiplies the MET value by 3.5 and by your body weight in kilograms, divides by 200 to get calories per minute, then multiplies by your ride time. Moderate cycling at roughly 12 to 14 miles per hour is about 8 METs, the calculator default, while light riding is nearer 4 METs and racing can pass 12. Both the MET value and your weight are editable so you can match the estimate to your real ride, and heavier riders burn more at the same intensity. Remember that MET figures are population averages and do not capture your fitness, the terrain or the wind, so the result is a sound approximation. Every figure is computed deterministically from the formula shown below, with a worked example that reconciles exactly to the calculator defaults so you can trust the estimate as you plan your training.
The MET method gives calories = MET x 3.5 x kg / 200 x minutes. A 70 kg rider cycling at 8 METs for 60 minutes burns about 588 calories.
Calories burned formula
Calories = MET x 3.5 x Weight(kg) / 200 x Minutes
MET = metabolic equivalent of the activity
3.5 and 200 come from the MET definition
(calories per minute = MET x 3.5 x kg / 200)
A MET measures intensity relative to rest. Multiplying by weight and time and applying the MET constants converts effort into an estimated calorie burn.
Worked example
A 70 kg rider cycles at a moderate 8 METs for 60 minutes.
- Calories per minute = 8 x 3.5 x 70 / 200 = 1,960 / 200 = 9.80
- Total = 9.80 x 60 minutes
- Calories burned = 588
The ride burns about 588 calories. These are the calculator's default inputs, so the result above matches the widget exactly.
Cycling intensity and MET values
Calories for a 70 kg rider over 60 minutes at different efforts.
| Intensity | METs | Calories (60 min) |
|---|---|---|
| Light (under 10 mph) | 4 | 294 |
| Moderate (12 to 14 mph) | 8 | 588 |
| Vigorous (14 to 16 mph) | 10 | 735 |
| Racing (over 16 mph) | 12 | 882 |
Calorie and nutrition reference: US Food and Drug Administration (FDA).
Calories burned cycling calculator: frequently asked questions
How are calories burned cycling estimated?
Using the MET equation. A MET, or metabolic equivalent, measures how hard an activity is relative to sitting still. Calories per minute equal the MET value times 3.5 times your body weight in kilograms, divided by 200. Multiply by your ride time in minutes for the total. Moderate cycling around 12 to 14 miles per hour is roughly 8 METs.
What MET value should I use for cycling?
It depends on intensity. Light cycling under 10 miles per hour is around 4 METs, a moderate pace of 12 to 14 miles per hour is about 8 METs, and vigorous racing can exceed 12 METs. This calculator defaults to 8 METs for a moderate ride and leaves the value editable so you can match your effort.
Why does body weight matter?
Heavier riders burn more calories at the same intensity because moving and supporting more mass takes more energy. That is why the MET equation multiplies by your weight in kilograms. To convert pounds to kilograms, divide by 2.2046.
How accurate is the estimate?
MET-based estimates are population averages and do not account for your individual fitness, terrain, wind or cycling efficiency, so treat the number as a reasonable approximation rather than an exact measurement. A power meter or heart-rate monitor gives a more personal figure, but the MET method is a solid, transparent baseline.
What is the calories burned formula?
Calories equal MET times 3.5 times weight in kilograms, divided by 200, multiplied by minutes of activity. The 3.5 and 200 come from the definition of a MET in terms of oxygen consumption.
Official sources
- Calorie, nutrition and food energy reference: US Food and Drug Administration (FDA). As at 25 June 2026.
Reviewed by the CalculatorHub team, edited by James Graham, 25 June 2026. See our methodology. This is general information, not financial, tax, legal or investment advice.