Cycling Calorie Calculator — Calories Burned Cycling

Weight (kg)

Duration (minutes)

Cycling effort

How cycling calories are calculated

Cycling is different from running: because you are supported by the bike, speed and air resistance dominate the energy cost rather than bodyweight alone.

Effort	Speed	MET
Very light	<16 km/h	4.0
Light / commute	16–19 km/h	6.8
Moderate	19–23 km/h	8.0
Vigorous	23–26 km/h	10.0
Fast	26–31 km/h	12.0
Racing	>31 km/h	15.8

Why air resistance changes everything

Aerodynamic drag rises with the cube of speed. Going from 25 to 32 km/h can nearly double your power requirement. This is why small speed increases feel disproportionately hard, and why drafting in a group saves so much energy.

Cycling versus running for fat loss

Per kilometre, cycling burns far less than running — but you cover distance two to three times faster and with almost no impact stress. For anyone with joint issues or excess bodyweight, cycling often allows much greater total weekly volume, which is what actually drives results.

Trakon's cycling tracker logs your route, speed, distance and elevation by GPS, with calorie estimates derived from your effort and bodyweight.

Frequently asked questions

How many calories does cycling for 1 hour burn?

For a 70 kg rider: about 290 kcal at a light commuting pace, 490 kcal at a moderate pace, and 730 kcal or more at a fast training pace. Heavier riders burn proportionally more.

Is cycling good for losing belly fat?

Cycling helps reduce overall body fat, which includes abdominal fat, but you cannot target fat loss in a specific area. Combining regular rides with a calorie deficit and resistance training is the effective approach.

Does an exercise bike burn the same as outdoor cycling?

Usually slightly less at the same perceived effort, because there is no wind resistance, no terrain variation and no need to balance or corner. Indoor rides tend to be steadier, which can make them easier to sustain.

Why does cycling burn fewer calories per km than running?

The bicycle supports your bodyweight and converts pedalling into forward motion very efficiently. Running requires you to lift and decelerate your entire body mass on every stride, which is metabolically far more expensive.

Related tools & guides

Cycling TrackerGPS route, speed and elevation How to start cyclingBeginner guide Walking vs running vs cyclingWhich suits your goal Calorie Deficit CalculatorConvert burn to fat loss

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