How calories burned cycling is calculated

The simplest reliable way to estimate exercise calories (without lab equipment) is to use METs, short for Metabolic Equivalent of Task. A MET is a standardized number that describes how hard an activity is compared to resting. Resting is defined as 1 MET. Moderate cycling might be around 8 METs, meaning it costs about 8× the energy of resting for the same time period.

Once you have a MET value, the core calculation is:

• Calories (kcal) = MET × Weight (kg) × Duration (hours)

That’s it. The only “moving part” is selecting the MET that best represents your ride. This calculator gives you common cycling MET choices (leisure, commuting, moderate, vigorous, racing, stationary) and also lets you enter a custom MET if you already have one.

METs scale with body mass: the same workout requires more total energy for a heavier body. That’s why two people doing the same 45-minute ride at the same intensity can burn noticeably different calories.

METs are averages. Real riding depends on terrain, wind resistance, tire pressure, bike weight, drafting, and how hard you push on climbs. If your ride has lots of surges (sprints/hills), a single average MET can slightly under- or over-estimate. But for most planning purposes, it’s accurate enough — and much more consistent than guessing.

Note: MET values are averages used for estimation. If your fitness watch or trainer reports calories, you can treat that as your personal “true” reference.

Real examples (so you can sanity-check)

Convert weight to kg: 180 lb ÷ 2.2046 ≈ 81.6 kg. Duration: 45 minutes = 0.75 hours. Choose MET = 8.0 (moderate). Calories = 8.0 × 81.6 × 0.75 ≈ 489 kcal.

Weight = 70 kg, time = 30 minutes = 0.5 hours, MET = 4.0. Calories = 4.0 × 70 × 0.5 = 140 kcal. That’s a light burn — perfect for active recovery days.

200 lb ≈ 90.7 kg. Time = 1 hour. MET = 10.0. Calories = 10.0 × 90.7 × 1.0 ≈ 907 kcal. If this feels high, remember: “vigorous” at speed includes high aerobic demand (and often hills/wind).

Let’s say 150 lb (68.0 kg), 25 minutes (0.4167 hours), stationary vigorous MET = 9.0. Calories ≈ 9.0 × 68.0 × 0.4167 ≈ 255 kcal. Indoor workouts can be short but intense — the MET method captures that well.

If your number is wildly different than your tracker, check two things: (1) weight unit (lb vs kg), and (2) intensity choice. Most “wrong” calorie estimates are simply a mismatched MET.

What’s happening behind the scenes

This page is intentionally “simple on the surface” and transparent underneath. When you tap Calculate Calories Burned, the calculator:

• Validates your inputs (weight and minutes must be positive numbers).
• Converts your weight to kilograms if you entered pounds.
• Converts minutes to hours, because MET formulas use hours.
• Chooses the MET value based on your intensity selection (or your custom MET).
• Computes calories using MET × kg × hours.
• Creates shareable text (so you can post your result without manual typing).
• Optionally saves the result in your browser (local storage) so you can compare rides later.

For a fun and intuitive comparison, the calculator also estimates how long you would need to brisk walk to burn the same calories, using a common brisk-walking intensity of about 3.5 METs. This is not to say walking and cycling are “the same” — it’s just an easy comparison that makes the calorie number feel more real.

If you’re using calories for weight change planning, what matters is your overall weekly pattern. A consistent estimation method helps you compare workouts, plan meals, and stay honest with yourself — even if any single ride is off by 5–15%. Most people don’t need lab-grade precision; they need repeatable estimates.

Frequently Asked Questions

• Is this calculator accurate?

  It’s an estimate based on MET averages. It’s usually “close enough” for planning and tracking, but exact calorie burn varies with terrain, wind, bike type, fitness, hills, and how steady your effort is. If you have a smart trainer or power meter, your device may be more personalized.

• What is a MET and why does it matter?

  A MET (Metabolic Equivalent of Task) is a standardized intensity value. 1 MET is resting. Higher METs mean higher energy use. Cycling intensity can range from about 4 METs (easy leisure) to 14+ METs (racing). Your calories are basically MET × weight × time.

• Should I pick speed or effort if I’m on hills?

  Hills increase effort even if speed is slower. If your ride is hilly, choose one level higher intensity than your average flat-speed would suggest, or use a custom MET if you know it.

• Why does my smartwatch show different calories?

  Wearables use sensor data (heart rate, motion, sometimes power) plus your profile and proprietary models. They can be more personalized, but they can also drift if heart rate is wrong or your profile is off. Differences are normal. The key is to use one method consistently.

• Does indoor cycling burn the same as outdoor cycling?

  It depends. Indoor cycling can be more constant (no coasting), while outdoor riding might include stoplights or downhill coasting. That’s why this calculator includes stationary options and a custom MET.

• Can I use this for weight loss or bulking?

  Yes — it’s great for estimating how workouts affect your weekly calorie balance. Pair it with a maintenance/TDEE estimate and a deficit or surplus plan, and then adjust based on your real progress.