How many calories does cycling burn in 30 minutes?

At moderate intensity (16-19 km/h), a 70 kg person burns approximately 1,000 kJ (240 kcal) in 30 minutes. At vigorous intensity (19-22 km/h), this increases to about 1,175 kJ (280 kcal).

Does a stationary bike burn the same as outdoor cycling?

A stationary bike typically burns slightly less than outdoor cycling at comparable perceived intensity because you don't have wind resistance or terrain variation. However, interval training on a stationary bike can be very effective.

Is cycling good for weight loss?

Yes, cycling is excellent for weight loss. It's low-impact, can be done for long durations, and burns significant energy. A 60-minute moderate ride burns 1,900-2,500 kJ depending on your weight.

Cycling Calorie Calculator

Calculate energy expenditure from cycling - whether on the road, a path, or a stationary bike. Enter your weight, cycling speed, and duration to see kilojoules and calories burned.

Enter Your Details

Body Weight

Cycling Speed

Duration

min

How It Works

Cycling energy depends on speed: leisure (<16 km/h) = 4.0 METs, moderate (16-19 km/h) = 6.8 METs, vigorous (19-22 km/h) = 8.0 METs, fast (22-26 km/h) = 10.0 METs. Energy (kJ) = MET × weight (kg) × hours × 4.184.

Quick Reference

Duration	kJ Burned	Calories Burned
10 min	418	100
15 min	628	150
20 min	837	200
30 min	1,255	300
45 min	1,883	450
60 min	2,510	600

Based on 75 kg at moderate pace (20 km/h, MET 8.0).

How This Is Calculated

kcal = MET × weight (kg) × duration (hours)

MET: = Metabolic Equivalent of Task (4.0–14.0 for cycling)
weight: = body weight in kilograms

MET values: < 16 km/h = 4.0, 16–19 km/h = 6.8, 19–22 km/h = 8.0, 22–26 km/h = 10.0, 26–30 km/h = 12.0.

Frequently Asked Questions

How many calories does cycling burn in 30 minutes?: At moderate intensity (16-19 km/h), a 70 kg person burns approximately 1,000 kJ (240 kcal) in 30 minutes. At vigorous intensity (19-22 km/h), this increases to about 1,175 kJ (280 kcal).
Does a stationary bike burn the same as outdoor cycling?: A stationary bike typically burns slightly less than outdoor cycling at comparable perceived intensity because you don't have wind resistance or terrain variation. However, interval training on a stationary bike can be very effective.
Is cycling good for weight loss?: Yes, cycling is excellent for weight loss. It's low-impact, can be done for long durations, and burns significant energy. A 60-minute moderate ride burns 1,900-2,500 kJ depending on your weight.

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