How many calories do you burn cycling for 1 hour?

Calories burned cycling depend on weight, speed, and terrain. A 170 lb person cycling at 12 mph on flat terrain burns approximately 560 calories per hour. At 16 mph, this increases to about 800 calories/hour. Hilly terrain adds roughly 20-40% more.

Is cycling effective for weight loss?

Yes. Cycling is excellent for weight loss as it is low-impact, sustainable, and burns significant calories. A moderate 60-minute ride 5 days per week burns roughly 2,500-4,000 calories weekly, equivalent to losing 0.7-1.1 lbs per week from exercise alone.

What is MET and how is it used for cycling calorie calculation?

MET (Metabolic Equivalent of Task) is the ratio of exercise intensity to resting metabolic rate. Cycling at 12-14 mph has a MET of about 8.0. Calories = MET × weight(kg) × hours. Higher speed and hillier terrain have higher MET values.

How accurate is power-based calorie calculation?

Power-based calculation (using watts from a cycling computer) is the most accurate method when available. The formula assumes approximately 25% mechanical efficiency: Calories = Watts × 3.6 × hours / 0.25. This accounts for the heat generated by your body.

Cycling Calorie Calculator

Calculate calories burned cycling based on weight, speed, duration, and terrain. Includes power-based calculation, heart rate zones, fat vs carb burn ratio, and commute calorie tracking.

Weight ?

lbs

Duration ?

min

Average Speed ?

mph

Terrain ?

Calories Burned

—

Distance Covered —

Calories per Mile —

Extended More scenarios, charts & detailed breakdown ▾

Weight (lbs)

lbs

Duration (min)

min

Speed (mph)

mph

Terrain

Calories Burned

—

Distance —

Cal/Hour —

Equivalent Pizza Slices —

Professional Full parameters & maximum detail ▾

Weight (lbs)

lbs

Duration (min)

min

Average Power Output (watts) ?

Elevation Gain (feet)

Bike Type

Average Heart Rate (bpm)

bpm

Calorie Calculation

Calories (Power-Based) —

Calories (MET-Based) —

Extra Calories from Climbing —

Heart Rate & Zones

Heart Rate Zone —

Fat Burn % (estimated) —

Carb Burn % (estimated) —

Fuel Breakdown

Fat Burned (grams) —

Carbs Burned (grams) —

How to Use This Calculator

Enter your Weight in lbs, Duration in minutes, Average Speed in mph, and select Terrain.
See calories burned and distance covered instantly.
Use the Training Ride tab to enter intensity zone for zone-based training calorie estimates.
Use the Commute tab to calculate weekly and monthly calorie burn from bike commuting.
Use the Professional tab to enter actual power (watts) for the most accurate calculation with fat/carb burn breakdown.

Formula

Calories = MET × Weight(kg) × Duration(hours)
MET by speed: 10 mph = 6.8 | 12 mph = 8.0 | 14 mph = 10.0 | 16 mph = 12.0 | 20+ mph = 15.8
Terrain multiplier: Flat = 1.0x | Hilly = 1.2x | Mountainous = 1.4x
Power-based: Calories = Watts × 3.6 × Hours / 0.25

Example

Example: 170 lb person, 60 minutes, 12 mph, hilly terrain.
Weight: 77.1 kg | MET: 8.0 × 1.2 = 9.6
Calories: 9.6 × 77.1 × 1.0 = 740 calories | Distance: 12 miles.

Frequently Asked Questions

Calories burned cycling depend on weight, speed, and terrain. A 170 lb person cycling at 12 mph on flat terrain burns approximately 560 calories per hour. At 16 mph, this increases to about 800 calories/hour. Hilly terrain adds roughly 20-40% more.
Yes. Cycling is excellent for weight loss as it is low-impact, sustainable, and burns significant calories. A moderate 60-minute ride 5 days per week burns roughly 2,500-4,000 calories weekly, equivalent to losing 0.7-1.1 lbs per week from exercise alone.
MET (Metabolic Equivalent of Task) is the ratio of exercise intensity to resting metabolic rate. Cycling at 12-14 mph has a MET of about 8.0. Calories = MET × weight(kg) × hours. Higher speed and hillier terrain have higher MET values.
Power-based calculation (using watts from a cycling computer) is the most accurate method when available. The formula assumes approximately 25% mechanical efficiency: Calories = Watts × 3.6 × hours / 0.25. This accounts for the heat generated by your body.

Related Calculators

Sources & References (5) ▾

Ainsworth BE et al. — 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575-1581 — Medicine & Science in Sports & Exercise
Oja P et al. — Tour de France: a health perspective. The health benefits of cycling: a systematic review. Scand J Med Sci Sports. 2011;21(4):496-509 — SJMSS
Faria EW et al. — The science of cycling: physiology and training. Part 1. Sports Med. 2005;35(4):285-312 — Sports Medicine
ACSM — Physical Activity Guidelines for Americans, 2nd Edition (2018) — ACSM
Martin JC et al. — Validation of a mathematical model for road cycling power. J Appl Biomech. 1998;14(3):276-291 — Journal of Applied Biomechanics