Calories Burned Cycling: Chart by Weight and Calculator
Last updated
This page shows estimated calories burned during cycling. Keep in mind that your real energy use varies based on your fitness level, cycling technique, body composition, and how hard you actually pedal. Even the readouts on your fitness tracker are just estimates. Use the table below to find a baseline for your rides, but pay attention to your physical effort rather than obsessing over exact numbers.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Bicycling, leisure 5.5 mph (code 01018) | 3.5 | 100 | 125 | 150 | 175 | 200 |
| Bicycling, <10 mph, leisure, to work or for pleasure (Taylor Code 115) (code 01010) | 4.0 | 114 | 143 | 171 | 200 | 229 |
| Bicycling, 10-11.9 mph, leisure, slow, light effort (code 01020) | 6.8 | 194 | 243 | 291 | 340 | 389 |
| Bicycling, 12-13.9 mph, leisure, moderate effort (code 01030) | 8.0 | 229 | 286 | 343 | 400 | 457 |
| Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort (code 01040) | 10.0 | 286 | 357 | 429 | 500 | 572 |
| Bicycling, 16-19 mph, racing/not drafting or >19 mph drafting, very fast, racing general (code 01050) | 12.0 | 343 | 429 | 514 | 600 | 686 |
By duration
For the row “Bicycling, 12-13.9 mph, leisure, moderate effort” (8.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 114 | 143 | 171 | 200 | 229 |
| 30 min | 229 | 286 | 343 | 400 | 457 |
| 45 min | 343 | 429 | 514 | 600 | 686 |
| 60 min | 457 | 572 | 686 | 800 | 914 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Bicycling, 12-13.9 mph, leisure, moderate effort: 8.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 286 kcal.
Which row is you?
The rows in the table are separated by your cycling speed, your perceived effort, and the setting of your ride. You will see options ranging from a slow, leisure ride to very fast racing. To pick the row that matches you, look at the speed descriptions first. If you do not track your speed, match your ride to the effort level described, such as light, moderate, or vigorous effort. A leisurely ride to work requires less energy than a fast, vigorous effort on an open road. Choose the description that best fits how hard you breathe and pedal.
What changes the real number
- Wind resistance and weather conditions on your route.
- The weight and style of the bicycle you ride.
- Elevation changes, such as riding up steep hills versus flat terrain.
- Your pedaling efficiency and gear selection.
Practical tips
- Wear a properly fitted helmet every time you ride.
- Use a bike computer to track your speed for a better calorie estimate.
- Keep your tires inflated to the recommended pressure for a safer and smoother ride.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sudden or severe chest pain while pedaling.
- Dizziness or a feeling that you might pass out.
- Unexplained shortness of breath that feels worse than your normal exercise breathing.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.