Cycling Speed Calculator
This cycling speed calculator takes your ride distance and total moving time to compute your average speed in both miles per hour and kilometres per hour. It also estimates the calories you burned during the ride using the MET (Metabolic Equivalent of Task) method, which is the scientific standard used by exercise physiologists and referenced in the Compendium of Physical Activities. The MET for moderate cycling (roughly 12 to 14 mph) is 8.0. Calorie calculation uses the formula: Calories = MET x body weight in kg x duration in hours. You can enter your body weight to get a personalised calorie estimate. Distance can be entered in miles or kilometres, and time is entered in hours, minutes, and seconds. The result includes speed in both unit systems, total calories, and calories per hour for easy comparison with other activities.
Average speed: -- mph | -- km/h
Cycling speed and calorie formula
Speed (mph) = Distance (miles) / Time (hours)
Speed (km/h) = Distance (km) / Time (hours)
Calories = MET * Weight (kg) * Time (hours)
Worked example
Distance: 20 miles, Time: 1 hour 30 minutes, Weight: 75 kg, MET: 8.0.
- Time in hours = 1 + 30/60 = 1.5 hours
- Speed = 20 / 1.5 = 13.33 mph (21.46 km/h)
- Calories = 8.0 * 75 * 1.5 = 900 kcal
Cycling speed calculator: frequently asked questions
How is average cycling speed calculated?
Average cycling speed is total distance divided by total time: Speed = Distance / Time. The result can be expressed in miles per hour (mph) or kilometres per hour (km/h). This calculator accepts distance in miles or kilometres and time in hours, minutes, and seconds.
What MET value is used for cycling?
MET stands for Metabolic Equivalent of Task. This calculator uses a MET of 8.0 for moderate cycling (approximately 12 to 14 mph or 19 to 22 km/h), which is consistent with the Compendium of Physical Activities published by Arizona State University. Higher-intensity cycling uses a higher MET.
How are cycling calories calculated?
Calories burned = MET * body weight in kg * duration in hours. For example, a 70 kg cyclist riding at moderate pace (MET 8.0) for 1 hour burns approximately 8.0 * 70 * 1 = 560 kilocalories. This is a gross estimate and does not account for individual metabolism, terrain, or wind resistance.
What is a good average cycling speed?
Average cycling speed varies widely by fitness level and terrain. Recreational cyclists typically average 10 to 14 mph (16 to 22 km/h). Intermediate cyclists average 15 to 18 mph (24 to 29 km/h). Competitive road cyclists can sustain 25 mph (40 km/h) or more in races. These are flat-road averages without significant headwind.
Does this calculator account for elevation?
No. This calculator computes average speed over the total distance and uses a flat-terrain MET value for calorie estimation. Elevation gain significantly increases both difficulty and calorie burn. For hilly routes, actual calorie expenditure will be higher than estimated here.
Official sources
- Compendium of Physical Activities (MET values): Arizona State University Compendium.
- CDC physical activity guidelines: CDC Physical Activity Basics.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. General information only, not medical advice.