Calorie chart
🚴 Calories burned cycling
A 70 kg (154 lb) person burns about 220 kcal in 30 minutes cycling at a moderate pace, and about 441 kcal in an hour.
Cycling, outdoors, on a stationary bike or in a spin class, is worth MET 6 in the app. It is a good pick if you want a solid burn without the impact of running on your joints.
Chart: calories burned cycling by weight and duration
Values in kcal at a moderate pace. For a light pace, subtract 20%; for hard, add 20%.
| Weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 50 kg | 79 | 158 | 236 | 315 |
| 60 kg | 94 | 189 | 284 | 378 |
| 70 kg | 110 | 220 | 331 | 441 |
| 80 kg | 126 | 252 | 378 | 504 |
| 90 kg | 142 | 284 | 425 | 567 |
| 100 kg | 158 | 315 | 472 | 630 |
Light, moderate or hard
Intensity changes the math. For 70 kg and 30 minutes cycling:
Light
176 kcal
a leisurely ride on flat ground
Moderate
220 kcal
a steady pace, around 12 mph, or a stationary bike with medium resistance
Hard
265 kcal
climbs, spin class or interval training
What 30 minutes cycling buys
With 220 kcal in the balance, the EarnEat shop already unlocks items like these. For an all-you-can-eat pizza night (1,550 kcal), the priciest goal, it would take about 3 h 31 min cycling, adding up the week's workouts.
Compared with other activities
Calories in 30 minutes, moderate pace, for 70 kg:
Try it
What is your workout worth?
The same math as the app. Adjust weight, duration and intensity to see how many calories the workout earns and what it buys.
Estimate using the MET formula, based on weight, duration and intensity. It does not replace advice from a dietitian or doctor.
Frequently asked questions
How many calories does an hour cycling burn?
About 441 kcal for a 70 kg (154 lb) person at a moderate pace. At 60 kg (132 lb) it is about 378 kcal, and at 90 kg (198 lb), about 567 kcal: moving a heavier body takes more energy.
Does cycling burn more or less than other activities?
In 30 minutes at a moderate pace, for 70 kg: running, 294 kcal; swimming, 257 kcal; cycling, 220 kcal; elliptical, 184 kcal; walking, 129 kcal.
How is this calculated?
With the MET formula: kcal = MET × 3.5 × weight (kg) ÷ 200 × minutes, adjusted for intensity (light × 0.8; hard × 1.2). Cycling is worth MET 6. It is an estimate, not a measurement, and it is the same math the EarnEat app runs after every workout.
Today's workout is already worth a dessert.
EarnEat does this math after every workout and keeps the balance for you to spend on the food you love. Free, no sign-up, 100% offline.