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Cycling calorie burn depends on three main factors: body weight, cycling speed, and terrain. A 75 kg person burns roughly 450 kcal/hour at a moderate 20 km/h on flat ground. Add hills and that jumps to 580–670 kcal/hour. Increase to a hard 30 km/h pace and it climbs to 900+ kcal/hour.
| Speed | 60 kg | 75 kg | 90 kg | MET |
|---|---|---|---|---|
| 15 km/h / 9 mph | 346 | 432 | 519 | 6.8 |
| 20 km/h / 12 mph | 408 | 510 | 612 | 8 |
| 25 km/h / 16 mph | 510 | 638 | 765 | 10 |
| 30 km/h / 19 mph | 612 | 765 | 918 | 12 |
| 35 km/h / 22 mph | 714 | 893 | 1071 | 14 |
Road bike, flat terrain, 60 minutes. Values in kcal.
Terrain is one of the biggest variables most calculators ignore. A hilly ride at the same average speed burns dramatically more calories than a flat ride — because you must generate extra force to overcome gravity on climbs, and you lose that energy as heat on descents.
| Terrain | Multiplier | Cal/hr (75 kg, 20 km/h) | vs Flat |
|---|---|---|---|
| Flat (±1%) | 1.00× | 510 | — |
| Rolling hills (2-4%) | 1.15× | 587 | +15% |
| Hilly (5-8%) | 1.30× | 663 | +30% |
| Mountainous (>8%) | 1.50× | 765 | +50% |
Mountain biking burns approximately 25% more calories than road cycling at the same speed. The extra energy cost comes from rough terrain (constant micro-corrections and body stabilisation), heavier bike weight, and off-road traction demands. A 75 kg rider doing moderate mountain biking (15–18 km/h trail speed) burns roughly 550–700 kcal/hour.
Select “Mountain Bike” in the calculator above to apply the 25% terrain bonus automatically, then add a terrain multiplier on top for technical or hilly trails.
E-bikes are one of the fastest-growing cycling segments, and many riders wonder: do I actually burn calories on an e-bike? Yes — but significantly fewer than on a conventional bike. Studies show e-bike riders burn 40–80% fewer calories than conventional cyclists at the same speed, depending on assist level.
| Assist level | Effort retained | Cal/hr vs road (75 kg, 20 km/h) |
|---|---|---|
| None (regular bike) | 100% | 510 |
| Low assist | ~70% | 357 |
| Medium assist | ~50% | 255 |
| High assist | ~30% | 153 |
Even at high assist, e-biking burns more calories than driving. The real benefit is enabling longer rides and more time outdoors, which increases total weekly calorie expenditure compared to not cycling at all.
Stationary bikes (including spin bikes and indoor trainers) burn calories based on effort level, not speed. Without real terrain and air resistance, the primary variable is how hard you're working against the resistance setting. MET values from the Compendium of Physical Activities:
| Intensity | MET | Cal/hr (60 kg) | Cal/hr (75 kg) | Cal/hr (90 kg) |
|---|---|---|---|---|
| Low | 3.5 | 222 | 278 | 333 |
| Moderate | 5.5 | 347 | 434 | 521 |
| Vigorous | 8.5 | 537 | 671 | 806 |
| Very vigorous | 11.0 | 693 | 866 | 1040 |
A 75 kg person burns roughly 450 kcal/hour at moderate pace (20 km/h), 640 kcal/hour at vigorous pace (25 km/h), and 800+ kcal/hour at racing pace (35 km/h) on flat ground. Hills increase these numbers by 15–50%.
Running burns 30–40% more calories per hour than cycling at similar perceived effort. However, cycling allows longer durations and less joint stress, so total weekly calorie burn can be comparable. For injury prevention and sustainability, cycling is often preferable for high-volume training.
MET-based formulas are accurate within ±15–20% for most riders on flat to moderate terrain. Accuracy decreases on very technical terrain or at extreme speeds. For precision training, a power meter (watts) is more accurate than any MET-based estimate.
Yes — cycling at moderate intensity for 60 minutes burns 400–700 kcal, making it one of the most effective activities for calorie expenditure. Combined with a calorie deficit diet, regular cycling can produce consistent fat loss without the joint stress of running.
For a 75 kg person at moderate pace (20 km/h), a 30-minute ride burns roughly 255 kcal on flat ground. Add rolling hills and that rises to 290–330 kcal. Use the calculator above with your exact weight and pace for a precise estimate.