1
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kg
min
Energy Burned Cycling
ExampleExample figures, not your own. Worked for 45 minutes of cycling at 17.5 km/h at 75 kg. Enter your own details and press Calculate.
Kilojoules Burned
1,600kJ
Distance Covered
13.1km
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.
How to use it
- 1Enter your body weight in kilograms
- 2Select your cycling speed or intensity
- 3Enter the cycling duration in minutes
- 4Click "Calculate" to see kilojoules and calories burned
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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