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Cycling Calorie Calculator

Estimate the calories you burn cycling from your weight, riding time, and pace. A simple METs-based formula also shows how many bowls of rice and grams of fat that equals.

Input

Multiplies METs (a measure of exercise intensity) by your weight and time to estimate the calories burned while cycling. Values are general estimates and vary from person to person.

kg
min
Cycling intensity

Result

Estimated calories burned

214kcal

METs used

6.8 METs

Duration

30 min

Weight

60 kg

Calorie equivalents (for reference)

Bowls of rice (1 bowl ≈ 234 kcal)

about 0.9 bowls

Body fat (1 g ≈ 7.2 kcal)

about 30 g

How it works

  • Cycling calories are estimated with the common simple formula "METs × weight (kg) × time (hours) × 1.05". Enter the duration in minutes; it is converted to hours internally.
  • METs (metabolic equivalents) measure exercise intensity relative to rest, which is 1. Higher intensity means higher METs, so more calories are burned in the same amount of time.
  • The intensity METs used here are: leisurely (under 16 km/h) 4.0, commuting (16–19 km/h) 6.8, fast (20–22 km/h) 8.0, and racing 10.0. These are approximate representative values based on references such as the National Institutes of Biomedical Innovation, Health and Nutrition METs table.
  • This formula gives a total energy estimate that includes your resting metabolism. To estimate net expenditure with the resting portion removed, some approaches use (METs − 1) instead.
  • For reference, one bowl of rice is treated as about 234 kcal and 1 g of body fat as about 7.2 kcal to show the "bowls of rice" and "grams of body fat" equivalents. These are rough estimates only.
  • Actual calories burned vary with your build, fitness, effort, and environment, so there are individual differences. Treat the displayed values as estimates.