Walking (brisk, 6.5 km/h) (MET: 5) for 30 min
Total Calories Burned
175kcal
Scenario
Calories Burned Cycling — Calculator by Speed & Weight
Calculate calories burned cycling by speed and weight. Includes MET values for various cycling speeds, indoor vs outdoor differences, and comparison to running calorie burn.
Interactive Calculator
Your Details
kg
minutes
Calories Burned
Formula: MET × Weight(kg) × Duration(hours)
= 5 × 70 kg × 0.50 h
= 175 kcal
Activity Comparison (30 min)
Intensity Level
Very Light
Light
Moderate
Vigorous
Very Vigorous
Activity MET Reference
MET values from the Compendium of Physical Activities. One MET = 1 kcal/kg/hour at rest.
Walking (brisk, 6.5 km/h) has a MET value of 5, meaning it burns 5× the energy of resting.
The formula
The formula
How Calories Burned Are Calculated
Physical activity energy expenditure is most commonly estimated using the MET (Metabolic Equivalent of Task) method. One MET is defined as the rate of energy expenditure while sitting quietly at rest — approximately 1 kcal per kilogram of body weight per hour. Every activity in the Compendium of Physical Activities is assigned a MET value that expresses how many times more energy it requires compared with resting. For example, brisk walking has a MET value of about 4.3, meaning it burns about 4.3 times the energy of resting.
The MET approach is the standard framework used by clinical exercise physiologists, fitness trackers, and most research studies because it is simple, does not require any laboratory equipment, and produces estimates that are accurate enough for general guidance at the group level. It is important to remember that the result is an estimate, not a precise measurement of your individual metabolism.
The MET Formula
Calories = MET × Weight(kg) × Duration(hours)
MET = metabolic equivalent value of the activity (from the Compendium)
Weight = your body weight in kilograms
Duration = time spent doing the activity in hours
Because heavier bodies require more energy to move, the same activity burns more calories for a heavier person — the formula captures this by multiplying by body weight. MET values range from 0.9 (sleeping) to 18 or more (running at very high speed), and the Compendium lists hundreds of coded activities with their corresponding values.
Formula Source
This calculator uses **MET values from the Compendium of Physical Activities** by **Ainsworth BE, Haskell WL, Herrmann SD, et al., Medicine & Science in Sports & Exercise** published in **2011**.
Reference URL: https://pubmed.ncbi.nlm.nih.gov/21681120/
Last Verified: 2026-07-30
Worked Example
Suppose you weigh 70 kg and go for a 45-minute (0.75 hour) run at 10 km/h, an activity with a MET value of roughly 9.8. Calories = 9.8 × 70 × 0.75 = 514 kcal. If instead you walked at a leisurely 2.5 km/h (MET ≈ 3.0) for the same duration: 3.0 × 70 × 0.75 = 158 kcal. Notice that the same body weight and duration produce very different results — the MET value of the activity is the single largest driver of total calorie burn.
FAQ-Style Explanations
Is a higher MET always better? Higher MET values mean more calories per minute, but they also mean more fatigue and a higher injury risk if you are not conditioned for that intensity. Sustainable exercise you can do consistently usually produces more total weekly calorie burn than sporadic all-out sessions.
Why do fitness watches disagree with this calculator? Watches estimate a personal MET value by combining your heart rate, pace, and personal profile, and they tend to run ±20–30 percent away from formal estimates. Neither source is exact — treat both as a directional guide for planning rather than a precise bill of calories.
Does the afterburn (EPOC) inflate my burn? Intense exercise does elevate post-exercise oxygen consumption, but the additional calories are modest relative to the session itself — typically 6 to 15 percent extra at the most, not the large numbers some marketing claims suggest.
Known Limitations
- MET values are population averages. Individual results vary by fitness level, body composition, terrain, and exercise efficiency — typically within ±20 percent.
- The estimate does not account for age, sex-specific metabolic differences beyond weight, or the intensity drift within a session (a run that starts easy and finishes hard is approximated by a single MET value).
- For weight-loss planning, exercise calories should be treated as an upper-bound estimate — many people compensate unconsciously by moving less or eating more after exercise.
Scenario guide
Scenario guide
Cycling MET Values by Speed
- 10 mph (16 km/h, light effort): 4.0 METs. A relaxed recreational pace on flat ground. A 70 kg person burns 4.0 × 70 × 1 = 280 kcal per hour.
- 12 mph (19 km/h, moderate): 6.0 METs. A moderate pace that raises heart rate into Zone 2 for most recreational cyclists. Burns 420 kcal per hour for a 70 kg person.
- 15 mph (24 km/h, somewhat vigorous): 8.0 METs. A solid training pace that produces significant cardiovascular benefit. Burns 560 kcal per hour for a 70 kg person.
- 18 mph (29 km/h, vigorous): 10.0 METs. A challenging pace for recreational cyclists and a moderate tempo for trained riders. Burns 700 kcal per hour for a 70 kg person.
- 20+ mph (32+ km/h, very vigorous): 12.0+ METs. A race pace or group ride tempo that requires significant cardiovascular fitness. Burns 840+ kcal per hour for a 70 kg person.
Indoor vs Outdoor Cycling Differences
Indoor cycling on a stationary bike eliminates wind resistance, which accounts for approximately 60-90% of total energy expenditure at speeds above 15 mph (24 km/h). This means outdoor cycling at a given speed burns significantly more calories than indoor cycling at the same perceived effort. However, indoor cycling classes (like Spin or Cycle) compensate by encouraging higher resistance settings and sustained high intensity, often pushing riders into 8-12 MET intensity ranges. A 70 kg person on a stationary bike at moderate resistance burns approximately 300-400 kcal per hour, while the same person cycling 15 mph outdoors burns approximately 560 kcal per hour due to wind resistance. Indoor cycling offers consistent conditions, weather independence, and precise power meter data for calorie tracking. Outdoor cycling provides greater calorie burn at equivalent effort but is subject to wind, terrain, and traffic conditions that make calorie estimation less precise. Use the HealthCalc Cycling Calories Calculator with the appropriate MET value for your setting and speed.
Factors Affecting Cycling Calorie Burn
Cycling calorie expenditure is influenced by multiple variables beyond speed. Wind resistance increases exponentially with speed — doubling your speed from 15 to 30 mph roughly quadruples air resistance and calorie expenditure. Body weight affects burn linearly: a 90 kg cyclist burns approximately 29% more than a 70 kg cyclist at the same speed and duration. Hill gradients add substantial metabolic cost: climbing a 5% grade at 10 mph uses approximately 10 METs versus 4 METs on flat ground at the same speed. Cycling position matters: an aerodynamic drops position reduces wind resistance by 15-25% compared to upright handlebars, meaning less energy expenditure at the same speed. Group riding with drafting can reduce calorie burn by 20-40% for riders behind the lead, as they benefit from slipstreaming. Use the HealthCalc Cycling Calories Calculator to input your specific speed, weight, and terrain for a personalized calorie estimate.
Cycling vs Running Calorie Burn Comparison
At equivalent effort (same heart rate zone), running burns more calories per minute than cycling because cycling is partially supported by the bicycle and does not bear full body weight on the legs. Running at 8 METs burns 560 kcal/hour for a 70 kg person, while cycling at 8 METs (approximately 15 mph outdoors) burns the same 560 kcal/hour — but the cyclist covers more distance in that hour (approximately 24 km vs 8 km). For time-based calorie goals, running is more efficient. For distance-based goals, cycling delivers more ground covered per calorie burned. Cycling is also significantly lower-impact, producing joint forces of 1-3× body weight compared to running's 2.5-3× body weight, making it the preferred choice for heavier individuals, joint injury rehabilitation, and daily sustainable exercise. Use the HealthCalc Calories Burned Calculator to directly compare the calorie burn of cycling and running at your preferred intensity and duration.
FAQ
Frequently Asked Questions
A 70 kg person cycling 10 miles at 12 mph (approximately 50 minutes) burns roughly 350 kcal, using 6.0 METs. At 15 mph (approximately 40 minutes) the burn is roughly 373 kcal at 8.0 METs.
No. Outdoor cycling at 15 mph burns approximately 560 kcal/hour due to wind resistance. Indoor cycling at equivalent effort typically burns 300-400 kcal/hour. Indoor spin classes compensate by using high resistance and intensity to reach 8-12 MET ranges.
Cycling at 12 mph (19 km/h) on flat ground uses approximately 6.0 METs. A 70 kg person burns 6.0 × 70 × 1 = 420 kcal per hour at this speed.
Yes, dramatically. Climbing a 5% grade at 10 mph uses approximately 10 METs compared to 4 METs on flat ground at the same speed — a 150% increase in calorie burn.
At equivalent heart rate intensity, they burn roughly the same calories per minute. Running covers less distance per calorie burned, making it more time-efficient for calorie goals. Cycling covers more ground and is lower-impact, making it more sustainable daily for many people.
Keep going
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