CycleCal

Cycling Calories Calculator

MET-based cycling calorie burn.

Body weight (kg)

Duration (min)

MET (intensity)

Calories burned

472.5

Leisure ≈ 4, moderate ≈ 8, vigorous ≈ 12

What you entered

Body weight (kg): 75Duration (min): 45MET (intensity): 8

1
Calories per minute at this MET
8 × 75 × 0.0175= 10.50 kcal/min
2
Multiply by duration
10.50 × 45 min= 473 kcal

Result

Calories burned: 472.5

45 minutes of cycling at 8 MET burns about 473 kcal for a 75kg rider.

Calories burned cycling by intensity and duration

Calories come from the MET equation: MET x weight in kilograms x 0.0175 x minutes. Casual cycling is about 6 METs, a steady road pace about 8, and hard riding 10 or more.

Intensity	MET	Weight	Duration	Calories
Leisurely	6	80 kg	45 min	378 kcal
Steady road pace	8	70 kg	30 min	294 kcal
Steady road pace	8	70 kg	60 min	588 kcal
Vigorous	10	60 kg	30 min	315 kcal

MET values assume steady effort. Stop-start city riding burns less than the same time on open road. General wellness information only, not medical advice. Discuss any health decision with a qualified clinician.

What a MET value represents

A MET (metabolic equivalent) compares an activity's energy cost to resting quietly — leisurely cycling might be 4 METs (4x resting burn), while vigorous cycling can hit 10+ METs, which is why intensity matters as much as duration.

Why body weight changes the total

Heavier bodies burn more calories doing the same activity because moving more mass takes more energy — which is why this calculator asks for weight alongside duration and intensity.

Frequently asked questions

How many calories does cycling burn per hour?

For a 70 kg person: leisure (15 km/h) ~280 cal, moderate (20 km/h) ~420 cal, vigorous (25 km/h) ~600 cal, racing (30+ km/h) ~840 cal. Stationary bike: moderate ~420 cal, vigorous ~630 cal. Heavier riders burn proportionally more.

Is cycling better than running for burning calories?

Running burns more calories per minute at the same perceived effort. A 70 kg person running at 8 km/h burns ~480 cal/hour vs. ~280 cal/hour cycling at 15 km/h. But cycling is lower impact, easier on joints, and sustainable for longer — a 2-hour ride may burn more total calories than a 45-minute run.

Does cycling uphill burn more calories?

Significantly more. Climbing adds resistance proportional to your weight and the gradient. A 5% grade roughly doubles the calorie burn compared to flat cycling at the same speed. Even a gentle 2–3% incline increases burn by 30–50%. This is why indoor cycling classes simulate hills.