The number comes from effort, weight and time
A MET is how many times harder than sitting still an activity is. Easy cycling is about 4 METs; hard racing is 12 or more. Multiply the MET value by your weight in kilograms and the ride length in hours. To go from pounds, divide by 2.205. So 70 kg riding one hour at 8 METs burns 8 × 70 × 1 = 560 calories.
MET value by pace
| Riding style | Speed | MET |
|---|---|---|
| Leisure | under 10 mph | 4.0 |
| Easy fitness | 10–12 mph | 6.8 |
| Moderate | 12–14 mph | 8.0 |
| Vigorous | 14–16 mph | 10.0 |
| Racing | 16–20 mph | 12.0 |
| Mountain biking | mixed terrain | 8.5–10.0 |
Hills raise the effective MET sharply: a 5–10% grade can nearly double it, and a headwind adds 20–50%. Values are population averages, so individual burn can vary by 20–30%.
Calories per 30 minutes, by weight
| Weight | Leisure (4 MET) | Moderate (8 MET) | Vigorous (12 MET) |
|---|---|---|---|
| 125 lb (57 kg) | 114 | 228 | 342 |
| 155 lb (70 kg) | 140 | 280 | 420 |
| 185 lb (84 kg) | 168 | 336 | 504 |
| 215 lb (98 kg) | 196 | 392 | 588 |
Double these for a full hour. Burning one pound of fat takes about 3,500 calories, so a daily 560-calorie ride roughly matches a half-pound-a-week loss on its own.
What the calculator can't see
- Wind and cold. A stiff headwind or sub-50°F air raises the real cost 10–40% above the flat-road MET.
- Indoor vs outdoor. Outdoor riding adds wind and momentum loss, so it burns roughly 15–30% more than a stationary bike at the same nominal effort.
- Drafting. Sitting in a group cuts your power need by about 25–30%, which lowers the burn even though your speed is high.
Common questions
How many calories does an hour of cycling burn?
For a 155 lb (70 kg) rider: about 280 at an easy leisure pace, 560 at a steady fitness pace, and 840 at a hard racing pace. Heavier riders burn proportionally more, lighter riders less.
Do heavier people burn more calories cycling?
Yes. Calories equal MET times body weight times hours, so weight is a direct multiplier. A 200 lb rider burns roughly 60 percent more total calories than a 125 lb rider at the same effort, because there is more mass to move.
Why do I burn fewer calories as I get fitter?
A trained cyclist rides with better form and uses oxygen more efficiently, so the same speed costs less energy. To keep burning the same amount, add intensity, time, or hills.
Do e-bikes burn fewer calories?
Yes. Pedal assist cuts leg effort by 20 to 50 percent depending on the assist level, which lowers the effective MET. Riders often go farther on an e-bike, which offsets some of the per-hour reduction.
