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Free cycling calorie burn calculator to estimate calories burned cycling from body weight, ride duration, and a MET speed or effort band. Works for road rides, spin classes, and general bike workouts—see our fitness & lifestyle calculators and the broader calories burned calculator.
Last updated: April 18, 2026
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Range 32–200 kg.
5–600 minutes (use total moving time when possible).
~12–14 mph / ~19–22 km/h (tempo feel)
Estimate
420 kcal
MET 8 · Brisk / moderate · 45 min · 70 kg
Uses the same MET × kg × hours convention as our calories burned calculator. E-bike assist, fat bikes, and MTB climbs change real-world cost.
Example brisk ride
8 MET — ~12–14 mph / ~19–22 km/h (tempo feel)
Choose the band that matches your average moving speed and breathing—not short downhill bursts.
Total minutes
5–600 min window
Use moving time from your computer or watch when possible—not elapsed café time.
Units
lb or kg
Larger riders typically burn more kcal per minute at the same MET and time.
Pack riding
Often lower cost
If you sat in a wheel most of the ride, pick a lower band than solo threshold pace.
Terrain
Bump the band
Steep or technical sections raise energy above flat-road METs at the same average speed.
Big picture
Match weekly intake
Pair ride kcal with our TDEE and calorie calculators for multi-day events.
At 70 kg, 45 minutes, and a brisk / moderate band (8 MET), estimated burn is about 420 kcal. Adjust weight, minutes, and speed band in the tool.
Inputs
70 kg · 45 min · brisk
Estimate
~420 kcal
We combine body weight, ride duration, and a MET value tied to how fast or hard you are cycling on typical flat-road conditions. Calories follow MET × weight (kg) × duration (hours), matching our calories burned calculator so numbers stay consistent across activities.
Calories (kcal) ≈ MET × weight (kg) × time (hours)MET bands summarize many speeds into a few values—your terrain and bike setup may shift real cost above or below the label.
Use one band per ride for comparable trends week to week.
MET values group outdoor and indoor riding into manageable bands. Power meters and smart trainers can refine estimates further; METs remain useful when you only know duration and perceived speed or effort.
Plan fueling with TDEE and daily calorie targets.
Get a custom calculator for your platformResult: about 420 kcal burned
Wind, drafting, and bike type move real-world numbers—this is a planning estimate.
Share it with your club or group ride
Suggested hashtags: #Cycling #Calories #MET #Biking #Calculator