Adjust your ride details above
Activity Comparison
Estimated calories per hour for a 70 kg rider
| Activity | MET | Cal / hr | Intensity |
|---|
Methodology: Estimates use the MET formula — Calories = MET × Weight (kg) × Duration (hrs) — sourced from the peer-reviewed Compendium of Physical Activities. A fitness-level modifier adjusts for metabolic efficiency. Actual burn may vary ±20% due to wind, terrain, bike type, and individual physiology.
How CycleCalc Works
Three steps to your science-backed calorie estimate
Enter Your Details
Select your cycling activity, enter your body weight, and set your ride duration.
MET Formula Applied
We apply Compendium of Physical Activities MET values: Calories = MET × Weight × Time.
Instant Results
See calories burned, fat lost, food equivalents, and your weekly projection — instantly.
Frequently Asked Questions
How many calories does cycling burn per hour?
It depends on your body weight, cycling speed, and intensity. A 70 kg cyclist riding at a moderate pace (MET 8.0) burns approximately 560 kcal/hour. Use our calculator above for a personalized estimate based on your exact details.
What is MET and why does it matter for cycling?
MET (Metabolic Equivalent of Task) measures how much energy an activity uses relative to rest. Cycling MET values range from 4.0 (leisure) to 15.8 (pro racing). CycleCalc uses MET values from the Compendium of Physical Activities — the gold standard used by exercise scientists worldwide.
Does my fitness level affect how many calories I burn?
Yes. Fitter cyclists are more metabolically efficient — their bodies deliver the same output using fewer calories. Beginners burn approximately 10% more than average, while elite athletes burn about 15% less. Our fitness modifier adjusts for this difference.
Can I use this calculator for indoor cycling or spin classes?
Yes. Select 'Stationary Cycling — moderate' (MET 6.8) for typical spin classes, or 'Stationary Cycling — vigorous' (MET 11.0) for intense HIIT sessions. Indoor cycling burns similar calories to outdoor riding at equivalent effort.
How accurate is the calorie estimate?
Our MET-based formula is the industry standard and gives estimates within ±15–20% of actual burn. Factors like wind resistance, elevation gain, bike weight, and individual metabolism affect real-world results. For maximum accuracy, use a cycling power meter and convert kJ to kcal (multiply kJ by 0.239).
What is the difference between kcal and kJ?
kcal (kilocalories) are the 'Calories' listed on food packaging. kJ (kilojoules) are the scientific unit of energy used in exercise physiology. 1 kcal = 4.184 kJ. Both measure the same thing — the energy your body uses during exercise.