Cycling Calorie Calculator
Cycling energy cost depends on power output, which depends on far more than speed — wind, gradient, position and the bike itself. So this uses intensity bands rather than pretending speed alone determines it.
Your results
Calorie burn figures come from metabolic equations fitted to groups. Individual variation is substantial — two people of the same weight doing the same session can differ by 15-20%. Wearables are not more accurate; they are frequently worse. Cycling is especially variable — the same speed can be easy with a tailwind and brutal into a headwind.
Why cycling is estimated rather than calculated
For walking and running, speed determines energy cost fairly tightly, because you are moving your own mass against gravity and the mechanics are consistent.
Cycling is different. At 25 km/h you might be producing 120 watts on a flat road with a tailwind, or 350 watts into a headwind up a slight gradient. Aerodynamics dominate at speed, and position, clothing, bike and tyres all matter. Speed alone genuinely does not determine the cost.
So this calculator uses intensity bands from the compendium of physical activities. If you have a power meter, use that instead: kcal ≈ average watts × hours × 3.6, which is far more accurate than anything based on speed.
Gross versus net
Almost every calorie calculator reports gross burn — everything your body used during the session, including the resting metabolism you would have burned sitting on the sofa.
Net subtracts that resting cost. It is the genuinely extra energy the session cost you, and it is the number to use if you are adding exercise calories back into your intake. Using gross double-counts your resting metabolism, which is one of the most common reasons people eat back more than they burned.
For a 45-minute walk the difference is around 60 kcal. For a long session it is considerably more.
Common questions
How many calories does an hour of cycling burn?
Roughly 400–900 kcal gross for an 80 kg rider, depending on intensity. The range is wide for good reason.
Is cycling good for fat loss?
It burns well per minute and is low impact. Like all cardio it works best alongside a dietary deficit rather than instead of one.
Should I trust my bike computer's calorie figure?
Only if it uses a power meter. Speed-based estimates are guesses.
Does cycling build leg muscle?
It builds endurance and some hypertrophy in untrained people, but it is a poor substitute for resistance training.
Related calculators
Track the numbers, not just calculate them
MyFitsy stores your weight, measurements and every session, so the figures above become a trend instead of a one-off.
