Calories Burned Biking Calculator
MET presets: based on common cycling intensities; you can override the MET value manually. If wattage is known, we estimate MET from power.
MET from wattage (approx.): 51–100 W ≈ 5.5 MET; 101–160 W ≈ 7.0 MET; 161–200 W ≈ 8.5 MET; 201–270 W ≈ 10.0 MET; >270 W ≈ 12.0 MET.
BMR (Mifflin–St Jeor): Male = 10×kg + 6.25×cm − 5×age + 5; Female = 10×kg + 6.25×cm − 5×age − 161.
1 kg of body weight roughly equals 7,700 kcal. Weight loss shown is an estimate for the session’s energy burn alone.
Calories Burned Biking Calculator – Cycling Calories Burn Calculator
In today’s busy life, staying fit has become essential for everyone. Many people join gyms to lose weight and stay fit, but if you are looking for an easy, affordable, and fun way, cycling is a great option.
Cycling not only keeps your body active but also improves heart and mind health. Riding in fresh air reduces stress, strengthens muscles, and increases body flexibility. But have you ever wondered how many calories you burn while cycling? To help with this, we present the Calories Burned Biking Calculator.
This calculator tells you how many calories you have burned based on your age, weight, cycling speed, and duration.
Related Calculators: Weightloss Calculator, Calorie Deficit Calculator, BMR Calculator
Calories Burn Table Based on Weight and Speed
| Speed (mph) | 140 lbs | 160 lbs | 180 lbs |
|---|---|---|---|
| 10 mph | 414 | 473 | 533 |
| 12 mph | 481 | 550 | 619 |
| 14 mph | 601 | 687 | 773 |
| 16 mph | 735 | 840 | 945 |
| 18 mph | 855 | 977 | 1100 |
| 20 mph | 1002 | 1145 | 1289 |
| 22 mph | 1096 | 1252 | 1409 |
Cycling vs Other Outdoor Activities
From the table below, you can see how many calories cycling burns compared to other activities (for 180 lbs):
| Activity | MET | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| 🚴♂️ Cycling | 4.8 | 103 | 206 | 309 | 411 |
| 🥾 Hiking | 4.8 | 103 | 206 | 309 | 411 |
| 🐎 Horse Riding | 3.2 | 69 | 137 | 206 | 274 |
| 🚴♀️ E-Bike Riding | 2.8 | 60 | 120 | 180 | 240 |
| 🔨 Wood Chopping | 3.2 | 69 | 137 | 206 | 274 |
What is MET (Metabolic Equivalent of Task)?
MET is a unit that tells you how much energy you are spending during an activity. For example:
| Activity | Motion | METs |
|---|---|---|
| 🚵 Mountain Biking, Racing | 16 | |
| 🧘 Power Yoga | 4 | |
| 🤸 Light Stretching | 2.3 | |
| 💃 Ballet/Jazz Dance | 5 | |
| 🕺 Aerobic Dance with Weights | 10 | |
| 🏠 House Cleaning (Light) | 3.3 | |
| 🏠 House Cleaning (Heavy) | 3.5 |
Cycling Tips for Weight Loss
If you want to lose weight, make cycling part of your daily routine. Keep in mind:
- 🎯 Set realistic goals: Losing 0.5-1 kg per week is fine.
- 🚴 Cycle at moderate speed.
- ⏱️ Include some high-intensity sessions weekly.
- 🛌 Get quality sleep.
- 💧 Drink plenty of water.
- 📓 Track your progress.
- 🍭 Avoid sugar and processed foods.
FAQs – Questions About Cycling and Calories Burned
How many calories do you burn while cycling?
The number of calories you burn depends on your weight, speed, time, and road conditions. For example, if you cycle at 12 miles per hour for 1 hour and weigh 70 kg, you can burn approximately 500–550 calories.
Is cycling a good way to lose weight?
Yes, cycling is a low-impact exercise that activates the whole body. If you make it part of your daily routine and follow a healthy diet, losing weight becomes easier.
How long should you cycle daily?
Beginners can start with 20–30 minutes of cycling daily. Gradually, increase it to 45 minutes to 1 hour. This will help with weight loss and also improve stamina.
References: – betterhealth.vic.gov.au:Cycling for health, | healthline.com: Lose weight,