How many calories do you burn cycling?

Cycling is a great way to burn calories and to lose weight. The total amount of calories you burn mostly depends on the distance you cycle, speed and your body weight. To give a rough idea of the number of calories burned when cycling, someone weighing 180 pounds burns approximately 617 calories every hour of cycling (with a average pace of 12 mph). With a normal pace of 12 mph you will burn around 51 calories every mile and 32 calories every kilometer.

Cycling Calorie Calculator

Quickly calculate how many calories you burn by cycling based on pace, time and your body weight:

Calories burned per hour with cycling

Knowing exactly how many calories you’re burning during a ride going to require specific technology, like a Power Meter. The total amount depends on your age, weight, road condition, heart rate and riding time. To give you an idea how many calories you burn per hour on a flat road, use the table below or use our calculator. The exact numbers can vary from one person to another. This is because we all have different bodies with different heart rates. Please note that women may burn slightly fewer calories than stated in the table below, while men may burn slightly more.

140 lbs 160 lbs 180 lbs 200 lbs
Cycling - Racing (20 mph) 987 kcal 1128 kcal 1269 kcal 1410 kcal
Mountain Biking 533 kcal 610 kcal 686 kcal 762 kcal
Cycling 10 mph 413 kcal 472 kcal 532 kcal 591 kcal
Cycling 12 mph 480 kcal 549 kcal 617 kcal 686 kcal
Cycling 480 kcal 549 kcal 617 kcal 686 kcal
Cycling 14 mph 600 kcal 686 kcal 772 kcal 857 kcal
Cycling 16 mph 733 kcal 838 kcal 943 kcal 1048 kcal
Cycling 18 mph 853 kcal 975 kcal 1097 kcal 1219 kcal
Cycling 20 mph 987 kcal 1128 kcal 1269 kcal 1410 kcal
Cycling 22 mph 1094 kcal 1250 kcal 1406 kcal 1562 kcal

How many calories does cycling 10 miles burn?

Cycling 1 mile at a normal pace of 12 mph on a standard bike (not an e-bike) burns about 51 calories, although this can vary depending on your weight, sex and metabolism. Check the table below for an estimation based on your weight and sex. There caloric difference when cycling faster comes down to how many calories you burn per minute, not per mile.

Calories burned Cycling
140 lbs 170 lbs 200 lbs
1 Mile 40,1 48,7 57,25
2 Miles 80 97 115
3 Miles 120 146 172
4 Miles 160 195 229
5 Miles 201 243 286
10 Miles 402 487 573
20 Miles 804 974 1146
30 Miles 1206 1461 1719
40 Miles 1608 1948 2292
50 Miles 2010 2435 2865
Kilometer 25 30 39

Burning calories when cycling (12mph)

Use the table below to quickly find out how many calories people of a certain weight burn by cycling for a certain length of time. This information is based on a cycling speed of 12 mph. For a precise calculation, use our tool to calculate how many calories are burned by cycling.

130 lbs 165 lbs 200 lbs
15 min. 111 kcal 141 kcal 171 kcal
30 min. 223 kcal 283 kcal 343 kcal
45 min. 334 kcal 424 kcal 514 kcal
60 min. 446 kcal 566 kcal 686 kcal
90 min. 669 kcal 849 kcal 1029 kcal

How many calories do you burn on an ebike?

The assistance offered by an e-bike motor means you will burn considerably fewer calories than when cycling on a standard bike. Use our tool to calculate approximately how many calories you burn on an e-bike with average assistance or use the below table for a quick estimation of how many calories are burned when cycling on an e-bike (average assistance).

130 lbs 165 lbs 200 lbs
15 min. 43 kcal 55 kcal 67 kcal
30 min. 87 kcal 110 kcal 133 kcal
45 min. 130 kcal 165 kcal 200 kcal
60 min. 173 kcal 220 kcal 267 kcal
90 min. 260 kcal 330 kcal 400 kcal

Cycling into the wind, in pelotons and on second-rate bikes

Several factors affect how many calories are burned when cycling. For example, there’s a considerable difference between cycling 20 mph with a tailwind or into a powerful headwind. When cycling into the wind, you’ll use a lot more energy getting up to speed, and therefore also burn more calories.

The same applies to cycling in a peloton, or closely behind another cyclist. The partial vacuum of a slipstream will make it much easier for you to pedal than the cyclist in front of you. You will only truly notice the difference when you are within a metre of the cyclist in front.

Cycling on a second-rate bike has a similar effect. You’ll use more energy than a cyclist on a good bike, with pumped-up tyres and wheels that aren’t buckled. So if you’re looking to burn more calories while cycling at a certain speed, one option is to cycle on an old bike with under-inflated tyres.