Calculator
Cycling calorie calculator
Free cycling calorie calculator from body weight, ride time, and pace using 2011 Compendium MET values.
What this tool does
Enter body weight, how long you rode, and the intensity that matches your session. The page returns gross session calories (total while pedaling) and net calories (extra burn above resting).
How it works
The 2011 Compendium assigns outdoor cycling codes from 4.0 MET (under 10 mph / leisure) through 6.8 MET (10–12 mph), 10.0 MET (14–16 mph / vigorous), and 12.0 MET (16–19 mph racing pace). Indoor spin without wattage uses the same effort bands — pick honest intensity, not playlist volume.
Formula and methodology
Calories (kcal) ≈ MET × body weight (kg) × duration (hours). Gross burn is the full session; net subtracts resting metabolism (MET − 1).
How to interpret the result
A 70 kg rider at moderate pace (6.8 MET) for 45 minutes is often near 357 kcal gross. Vigorous (10.0 MET) for the same body and time pushes toward 525 kcal. A racing pick on a café cruise overstates burn — and eating it all back can double-count if TDEE already includes training.
Example
70 kg, 60 minutes, moderate (6.8 MET): 6.8 × 70 × 1 ≈ 476 kcal gross (~406 net). Same rider, 30 minutes vigorous (10.0 MET): 10.0 × 70 × 0.5 ≈ 350 kcal gross.
Common mistakes
- Adding gross cycling calories on top of a TDEE that already used moderate or active activity.
- Picking racing intensity because the spin playlist was loud.
- Logging e-bike miles at full-pedal MET when assist did most of the work.
- Trusting a bike-computer calorie figure set to a default 70 kg rider.
When this estimate may be off
- You have power-meter wattage — kilojoules on the head unit are more ride-specific.
- Long descents where you barely pedaled but the clock kept running.
- Outdoor headwinds or heavy packs added cost the speed bands cannot see.
- Body weight on the form is outdated.
Frequently asked questions
How many calories does cycling burn in 30 minutes?
It depends on weight and pace. A 70 kg rider at moderate Compendium MET (6.8) for 30 minutes is about 6.8 × 70 × 0.5 ≈ 238 kcal gross. Vigorous (10.0 MET) for the same rider is near 350 kcal; leisure (4.0 MET) is closer to 140 kcal.
How many calories does biking burn per mile?
Speed changes the answer. At moderate pace (~11 mph), 70 kg is often near 40–45 kcal per mile gross. Leisure cruising is lower; vigorous or racing pace is higher. This calculator uses time and intensity, not distance.
Should I use gross or net calories from a bike ride?
If your daily calorie target is already a TDEE that includes regular training, do not add gross burn on top. Net is the extra cost of cycling versus sitting still.
Is a spin class “vigorous”?
If you were standing and breathless for most intervals, vigorous (10.0 MET) is closer than leisure. If you sat and chatted between songs, moderate (6.8 MET) is usually fair.
Does cycling burn more calories than walking?
Per minute, yes at comparable effort — Compendium cycling METs run higher than easy walking. A 30-minute moderate ride often beats a 30-minute brisk walk for the same body weight.
Can I use this for an e-bike commute?
Yes for the pedaling portion. Use leisure or moderate unless you treated the commute as training. Heavy motor assist lowers real effort versus the speed you see on the display.
Does wind or hills change calories burned biking?
Yes in real life — headwinds and climbs cost more at the same speed. This page uses published speed/effort MET bands, not terrain or weather inputs.
How Protealpes calculates
