Adjust your ride details above
Activity Comparison
Estimated calories per hour for a 70 kg rider
| Activity | MET | Cal / hr | Intensity |
|---|
Methodology: Estimates use the MET formula — Calories = MET × Weight (kg) × Duration (hrs) — sourced from the peer-reviewed Compendium of Physical Activities. A fitness-level modifier adjusts for metabolic efficiency. Actual burn may vary ±20% due to wind, terrain, bike type, and individual physiology.
How CycleCalc Works
Three steps to your science-backed calorie estimate
Enter Your Details
Select your cycling activity, enter your body weight, and set your ride duration.
MET Formula Applied
We apply Compendium of Physical Activities MET values: Calories = MET × Weight × Time.
Instant Results
See calories burned, fat lost, food equivalents, and your weekly projection — instantly.
What is MET and How Does It Calculate Calories?
MET (Metabolic Equivalent of Task) is the scientific unit that quantifies how much energy an activity demands relative to rest. A MET of 1 equals your resting metabolic rate; a MET of 8 means you are burning 8× more energy than sitting still.
The formula is elegantly simple but scientifically robust:
MET values were determined through controlled oxygen-consumption studies and published in the peer-reviewed Compendium of Physical Activities — used by exercise scientists, sports nutritionists, and health researchers globally.
| Activity Type | MET |
|---|---|
| Leisure (under 10 mph) | 4.0 |
| Light (10–12 mph) | 6.8 |
| Moderate (12–14 mph) | 8.0 |
| Fast (14–16 mph) | 10.0 |
| Racing (16–19 mph) | 12.0 |
| Pro Racing (over 20 mph) | 15.8 |
| Mountain Biking | 8.5 |
| MTB Uphill | 14.0 |
| E-Bike (assist) | 5.0 |
| Stationary — Vigorous | 11.0 |
Why Track Your Cycling Calorie Burn?
Whether you're chasing weight loss, peak performance, or smarter nutrition — knowing your burn changes everything.
Sustainable Weight Loss
Create a precise calorie deficit without crash dieting. Moderate cycling for 45 minutes burns ~420 kcal (70 kg rider) — enough to create a meaningful deficit 4–5 times per week and lose 0.5–1 kg per month without changing your diet.
Smarter Nutrition
Know exactly how much to eat on ride days versus rest days. Avoid under-fuelling long rides or over-eating after short ones. Precision nutrition starts with knowing your actual energy output.
Training Optimisation
Track how calorie expenditure changes as your fitness improves. As you get fitter, you burn fewer calories at the same power output — a measurable sign of improved metabolic efficiency and cycling performance gains.
Frequently Asked Questions
How many calories does cycling burn per hour?
It depends on your body weight, cycling speed, and intensity. A 70 kg cyclist riding at a moderate pace (MET 8.0) burns approximately 560 kcal/hour. Use our calculator above for a personalized estimate based on your exact details.
What is MET and why does it matter for cycling?
MET (Metabolic Equivalent of Task) measures how much energy an activity uses relative to rest. Cycling MET values range from 4.0 (leisure) to 15.8 (pro racing). CycleCalc uses MET values from the Compendium of Physical Activities — the gold standard used by exercise scientists worldwide.
Does my fitness level affect how many calories I burn?
Yes. Fitter cyclists are more metabolically efficient — their bodies deliver the same output using fewer calories. Beginners burn approximately 10% more than average, while elite athletes burn about 15% less. Our fitness modifier adjusts for this difference.
Can I use this calculator for indoor cycling or spin classes?
Yes. Select 'Stationary Cycling — moderate' (MET 6.8) for typical spin classes, or 'Stationary Cycling — vigorous' (MET 11.0) for intense HIIT sessions. Indoor cycling burns similar calories to outdoor riding at equivalent effort.
How accurate is the calorie estimate?
Our MET-based formula is the industry standard and gives estimates within ±15–20% of actual burn. Factors like wind resistance, elevation gain, bike weight, and individual metabolism affect real-world results. For maximum accuracy, use a cycling power meter and convert kJ to kcal (multiply kJ by 0.239).
What is the difference between kcal and kJ?
kcal (kilocalories) are the 'Calories' listed on food packaging. kJ (kilojoules) are the scientific unit of energy used in exercise physiology. 1 kcal = 4.184 kJ. Both measure the same thing — the energy your body uses during exercise.