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Free cycling calorie calculator: default 70 kg, 45 minutes, brisk band (8 MET) → ~420 kcal. Six speed bands from leisure spin to racing pace — same MET × kg × hours model as our calories burned calculator.
Last updated: May 24, 2026
Distance-based ride? Cycling distance calorie calculator
Range 32–200 kg.
5–600 minutes (use total moving time when possible).
~12–14 mph / ~19–22 km/h (tempo feel)
Estimate
420 kcal
MET 8 · Brisk / moderate · 45 min · 70 kg
Uses the same MET × kg × hours convention as our calories burned calculator. E-bike assist, fat bikes, and MTB climbs change real-world cost.
~420 kcal
8 MET · ~12–14 mph / ~19–22 km/h (tempo feel)
~416 kcal
6.8 MET · 82 kg
~1350 kcal
10 MET
70 kg · 45 min brisk
~420 kcal
70 kg · 30 min leisure
~140 kcal
180 lb · 45 min fitness
~416 kcal
75 kg · 5 h brisk
~3000 kcal
| Band | MET | Pace guide | kcal / hour | 60 min (70 kg) |
|---|---|---|---|---|
| Leisure / very light | 4 | ~<10 mph / ~<16 km/h (easy spin, errands) | ~280 | ~280 |
| Fitness / light–moderate | 6.8 | ~10–12 mph / ~16–19 km/h (steady aerobic) | ~476 | ~476 |
| Brisk / moderate | 8 | ~12–14 mph / ~19–22 km/h (tempo feel) | ~560 | ~560 |
| Fast / vigorous | 10 | ~14–16 mph / ~22–26 km/h (hard effort) | ~700 | ~700 |
| Very fast | 12 | ~16–20 mph / ~26–32 km/h (strong pack or TT-style) | ~840 | ~840 |
| Racing / maximal road pace | 15 | ~>20 mph / ~>32 km/h sustained (elite conditions; short efforts may average higher) | ~1050 | ~1050 |
Formula: kcal ≈ MET × kg × hours
Energy expenditure follows metabolic equivalents (MET): 1 MET ≈ resting metabolism. Cycling bands from the Compendium of Physical Activities group outdoor and indoor riding by typical speed. Multiply MET by your mass in kilograms and time in hours for kilocalories — the same approach as ACSM exercise physiology references and our general activity calculator.
Calories (kcal) ≈ MET × weight (kg) × time (hours)Default worked: 8 MET × 70.0 kg × 0.75 h = 420.0 → 420 kcal
Result: ~420 kcal burned
Wind, drafting, and terrain move real-world numbers — use one band per ride for week-to-week trends.
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Suggested hashtags: #Cycling #Calories #MET #Biking #Calculator