Enter your weight, cycling duration, and riding speed to find out how many calories you burn biking. The calculator uses MET (Metabolic Equivalent of Task) values to estimate your calorie burn, kilojoules burned, and potential fat loss — so you can plan your rides around your fitness goals.
Calories Burned
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Kilojoules Burned
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Estimated Fat Loss
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Estimated Fat Loss
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MET Value Used
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The calculator uses the MET (Metabolic Equivalent of Task) formula: Calories = MET × weight in kg × duration in hours. MET values represent how much energy an activity uses relative to rest, and each cycling speed or intensity has a well-established MET value based on exercise science research.
A 75 kg (165 lb) person cycling at a moderate pace of 12–14 mph for one hour burns approximately 480–640 calories. The exact number depends on your body weight, ride intensity, terrain, and duration. Heavier riders and faster speeds burn significantly more calories.
At a moderate pace of around 12–14 mph, you burn roughly 40–50 calories per mile for a 150 lb person, and around 50–60 calories per mile for a 185 lb person. Slower speeds burn fewer calories per hour but similar amounts per mile since you spend more time riding.
Weight is directly proportional in the MET formula — the more you weigh, the more calories you burn doing the same activity for the same duration. A 90 kg rider will burn roughly 20% more calories than a 75 kg rider completing the same ride.
For the same time spent, cycling at moderate-to-fast speeds burns more calories than walking. However, for the same distance, walking often burns more because it takes longer. High-intensity cycling can rival or exceed the calorie burn of jogging.
Approximately 7,700 kcal of deficit is needed to lose 1 kg (3,500 kcal per pound) of body fat. Regular cycling combined with a moderate calorie deficit is one of the most effective and sustainable approaches to weight loss, and the fat loss estimate in this calculator reflects that math.
Stationary biking at vigorous effort can burn calories at a similar rate to outdoor cycling at the same intensity. However, outdoor cycling often involves more variation — hills, wind resistance, and varied terrain — which can increase overall calorie expenditure compared to steady-state indoor riding.
MET stands for Metabolic Equivalent of Task. A MET of 1 equals your energy expenditure at rest. Cycling at leisure has a MET around 4, while racing can reach a MET of 15+. The higher the MET, the more calories you burn per kilogram of body weight per hour.