Calories Burned Biking Calculator
Estimate calories burned cycling based on weight, speed, and ride duration.
How Many Calories Does Biking Burn?
This Calories Burned Biking Calculator estimates energy expenditure during cycling using the standard MET (Metabolic Equivalent of Task) formula. Select your riding intensity, enter body weight and ride duration, and get instant calorie and weight-loss estimates. For a broader activity list beyond cycling, use our Calories Burned Calculator.
The Biking Calorie Formula
Calories burned = T × 60 × MET × 3.5 × W / 200, where T is duration in hours, W is body weight in kilograms (including bike and gear if desired), and MET reflects cycling intensity. Leisure riding below 10 mph has a MET of about 4, while racing above 20 mph can reach 16 METs. Estimated fat loss equals calories divided by 7,700 (kcal stored per kilogram of body fat).
Factors That Affect Cycling Calorie Burn
Speed and terrain are the biggest variables: a moderate 12 mph ride burns roughly twice as many calories per minute as a leisurely pace under 10 mph. Heavier riders burn more calories because moving greater mass requires more energy. Wind resistance, hills, and bike type (road vs. mountain) also increase expenditure beyond flat-road estimates.
Frequently Asked Questions
How do I calculate calories burned biking?
Use the formula Calories = T × 60 × MET × 3.5 × W / 200, where T is hours, W is weight in kg, and MET matches your riding intensity. For example, 80 kg riding at MET 6 for 5 hours burns about 2,520 kcal.
Does cycling burn more calories than walking?
Yes. Cycling typically burns at least twice as many calories per hour as walking at a moderate pace, especially at speeds above 12 mph. You can also increase resistance on a stationary bike for higher burn.
How much weight can I lose from biking?
Divide total calories burned by 7,700 to estimate kilograms of fat lost. A 2,520 kcal ride represents roughly 0.33 kg of fat. Actual weight change also depends on diet and other activities.
What MET value should I use for biking?
Choose the intensity closest to your ride: leisure under 10 mph (MET 4), light 10–11.9 mph (MET 6), moderate 12–13.9 mph (MET 8), vigorous 14–15.9 mph (MET 10), or racing above 20 mph (MET 16).
Should I include my bike weight?
For precision, add bike and gear weight to your body weight in kilograms. For casual estimates, body weight alone gives a reasonable approximation for most recreational riders.
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