Calories Burned Cycling Calculator

About this calculator

Calorie-burn estimates for exercise are built on MET values (Metabolic Equivalent of Task), where 1 MET represents the energy cost of sitting quietly, and cycling ranges from around 4 METs for a leisurely ride to 12+ METs for vigorous, race-pace effort. The standard formula converts MET value into calories burned per minute: calories = MET × weight in kg × 3.5 / 200, then multiplied by the duration of the ride — so a heavier rider or a harder effort both burn calories faster.

Cyclists and fitness trackers use MET-based estimates because directly measuring energy expenditure requires lab equipment (indirect calorimetry) that's impractical for everyday rides; MET tables, compiled from decades of exercise physiology research, offer a reasonable average estimate broken down by pace and terrain (flat leisurely riding vs. hill climbing vs. mountain biking). Riders training for weight loss or fueling for long rides use these numbers to plan calorie deficits or the carbohydrate intake needed to sustain effort.

This calculator estimates calories burned from your weight, ride duration and cycling intensity using standard MET values.