Bike Calorie Calculator: Calories Burned Cycling
Cycling burns about 145 to 365 calories in 30 minutes for a 160 lb (73 kg) person, from an easy ride under 10 mph to a fast 14–15.9 mph. A moderate stationary bike workout burns about 220. Heavier riders and harder efforts burn more.
Try it yourself: A 140 lb (64 kg) woman riding at a moderate 12–13.9 mph for 45 minutes burns about 380 calories. The same 45 minutes on a stationary bike at a moderate 90–100 watts burns about 285. Enter your own weight, effort and minutes below.
Bike Calorie Calculator
Estimate calories burned cycling outdoors or on a stationary bike.
Estimates use MET values from the 2024 Adult Compendium of Physical Activities (calories = MET × body weight in kg × hours). Real calories vary with fitness, technique, body composition and conditions.
Calories Burned Cycling for 30 Minutes
| Your weight | Leisure, under 10 mph (16 km/h) | Light, 10–11.9 mph (16–19 km/h) | Moderate, 12–13.9 mph (19–22 km/h) | Fast, 14–15.9 mph (22–26 km/h) |
|---|---|---|---|---|
| 120 lb (54 kg) | 109 | 185 | 218 | 272 |
| 140 lb (64 kg) | 127 | 216 | 254 | 318 |
| 160 lb (73 kg) | 145 | 247 | 290 | 363 |
| 180 lb (82 kg) | 163 | 278 | 327 | 408 |
| 200 lb (91 kg) | 181 | 308 | 363 | 454 |
| 220 lb (100 kg) | 200 | 339 | 399 | 499 |
Calories Burned Cycling for 1 Hour
| Your weight | Leisure, under 10 mph (16 km/h) | Moderate, 12–13.9 mph (19–22 km/h) | Fast, 14–15.9 mph (22–26 km/h) |
|---|---|---|---|
| 120 lb (54 kg) | 218 | 435 | 544 |
| 140 lb (64 kg) | 254 | 508 | 635 |
| 160 lb (73 kg) | 290 | 581 | 726 |
| 180 lb (82 kg) | 327 | 653 | 816 |
| 200 lb (91 kg) | 363 | 726 | 907 |
| 220 lb (100 kg) | 399 | 798 | 998 |
Stationary Bike vs. Riding Outside
On a stationary bike the effort depends on resistance (watts), not speed. Calories for 30 minutes:
| Your weight | Stationary bike, light (50 watts) | Stationary bike, moderate (90–100 watts) | Stationary bike, vigorous (200–229 watts) |
|---|---|---|---|
| 120 lb (54 kg) | 109 | 163 | 294 |
| 140 lb (64 kg) | 127 | 191 | 343 |
| 160 lb (73 kg) | 145 | 218 | 392 |
| 180 lb (82 kg) | 163 | 245 | 441 |
| 200 lb (91 kg) | 181 | 272 | 490 |
| 220 lb (100 kg) | 200 | 299 | 539 |
How Long to Burn 500 or 1,000 Calories on a Bike?
At 160 lb (73 kg):
| Effort | To burn 500 calories | To burn 1,000 calories |
|---|---|---|
| Light, 10–11.9 mph (16–19 km/h) | 61 min | 122 min |
| Moderate, 12–13.9 mph (19–22 km/h) | 52 min | 103 min |
| Fast, 14–15.9 mph (22–26 km/h) | 41 min | 83 min |
| Stationary bike, moderate (90–100 watts) | 69 min | 138 min |
How Many Miles to Burn 100 Calories on a Bike?
At 160 lb (73 kg) and about 13 mph (21 km/h), you burn about 581 calories an hour, so 100 calories takes about 10 minutes, or about 2.2 miles (3.6 km). A lighter rider needs a little longer.
How the Calculator Works
Every activity has a MET value (metabolic equivalent): how many times more energy it uses than sitting still. The calculator uses values from the 2024 Adult Compendium of Physical Activities, the standard research reference:
Calories burned = MET × body weight in kg × hours
| Activity | MET value | Calories per hour at 160 lb (73 kg) |
|---|---|---|
| Leisure, under 10 mph (16 km/h) | 4.0 | 290 |
| Light, 10–11.9 mph (16–19 km/h) | 6.8 | 494 |
| Moderate, 12–13.9 mph (19–22 km/h) | 8.0 | 581 |
| Fast, 14–15.9 mph (22–26 km/h) | 10.0 | 726 |
| Mountain biking | 8.5 | 617 |
| Stationary bike, light (50 watts) | 4.0 | 290 |
| Stationary bike, moderate (90–100 watts) | 6.0 | 435 |
| Stationary bike, general | 6.8 | 494 |
| Stationary bike, vigorous (200–229 watts) | 10.8 | 784 |
These are estimates of total calories during exercise. Your real burn depends on fitness, technique, body composition, temperature and how hard you actually work. Fitness watches use similar formulas and can be just as far off.
Frequently Asked Questions
How many calories does 30 minutes of biking burn?
About 145 to 365 calories for a 160 lb (73 kg) rider, depending on speed. A 130 lb rider burns about 120 to 295.
How many calories does 1 hour of cycling burn?
About 290 calories at a leisurely pace and 580 at a moderate 12–13.9 mph for a 160 lb rider.
Does a stationary bike burn as many calories as riding outside?
It can. Calories depend on effort, not location. A hard stationary session at 200+ watts burns more than an easy ride outside. Outdoor riding adds hills and wind, while an indoor bike lets you control resistance exactly.
Is this a bike calorie calculator for women?
Yes. Calorie estimates come from your body weight and effort, so enter your own weight. At the same weight and effort, men and women burn a similar number of calories by this method.
How do you calculate calories burned biking?
Multiply the MET value for your speed or effort by your weight in kg and by the hours you rode. For example, 8.0 METs × 73 kg × 0.5 hours ≈ 290 calories.
How long does it take to burn 1,000 calories on a bike?
About 103 minutes at a moderate 12–13.9 mph for a 160 lb rider, and about 83 minutes at 14–15.9 mph.
Related Tools
- Walking calorie calculator: calories burned walking by pace and time.
- Heart rate zone calculator: find your easy, moderate and hard cycling zones.
- Calorie deficit calculator: turn calories burned into a weight-loss plan.
More exercise calorie calculators: Steps to calories calculator · Walking calorie calculator · Bike calorie calculator · Swimming calorie calculator · Hiking calorie calculator · Jump rope calorie calculator · StairMaster calorie calculator · Rowing calorie calculator
These are estimates for general information, not medical advice. If you have a heart, joint or other health condition, check with your doctor before starting a new workout.
Sources
- Herrmann SD, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024 — https://pubmed.ncbi.nlm.nih.gov/38242596/
- U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans, 2nd edition — https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines