SnapCalorieBurn — free MET-based calorie calculators
One hour of cycling burns 380–660 calories at moderate pace. Full weight-based table, intensity comparison, and practical advice.
An hour of moderate cycling burns approximately 380–660 calories — a substantial energy expenditure that rivals many gym workouts.
A one-hour ride at moderate pace covers 10–12 miles (16–19 km), providing extended aerobic training.
One hour of moderate cycling burns about 65% of what running would burn in the same time, but cycling allows most people to extend well beyond an hour without excessive fatigue. Compared to walking, an hour on the bike burns nearly twice as many calories.
Weekend rides of 60+ minutes are a common way to build aerobic fitness. For commuters, a 60-minute round trip on the bike eliminates transport costs and adds daily activity — see the table above for the estimate at your weight.
Direct answer: 1 hour of cycling burns an estimated 401–707 calories, depending on body weight (180 lb / 82 kg: ~558 kcal). Intensity assumed: Moderate (10–12 mph) (MET 6.8). This is an estimate, not a measurement.
| Body weight | Calories burned |
|---|---|
| 130 lb (59 kg) | ~401 cal |
| 155 lb (70 kg) | ~476 cal |
| 180 lb (82 kg) | ~558 cal |
| 205 lb (93 kg) | ~632 cal |
| 230 lb (104 kg) | ~707 cal |
Example: At MET 6.8, a 180 lb (82 kg) person doing 1 hour of cycling burns approximately 558 calories: 6.8 × 82 × 1.00 h ≈ 558 kcal.
There is no single universal calorie figure for this activity. At 180 lb (82 kg) and the same 60 minutes:
| Style / effort | MET | Estimate |
|---|---|---|
| Leisure (under 10 mph) | 4 | ~328 cal |
| Vigorous (14–16 mph) | 10 | ~820 cal |
| Racing (16–19 mph) | 12 | ~984 cal |
An estimated 401–707 calories, depending on body weight. A 180 lb (82 kg) person burns about 558 kcal, calculated as MET 6.8 × 82 kg × 1.00 hours.
About 9.3 kcal per minute for a 180 lb (82 kg) person, or 6.8 kcal per kilogram of body weight across the whole session.
Because the MET formula scales directly with body mass: a 130 lb person burns about 401 kcal here versus 707 kcal for a 230 lb person — a 76% spread for the identical session.
From the 2024 Adult Compendium of Physical Activities, the reference database of measured MET intensities for physical activities. Every figure on this page uses that value in the formula Calories = MET × body weight (kg) × duration (hours).
They are estimates from population averages, not measurements. Your real number can be meaningfully higher or lower; actual intensity and pace, body composition and fitness, terrain and technique all shift the real number. The values are gross calories, so they include the energy you would have burned at rest.
Open the cycling calorie calculator to enter your own weight, intensity and duration.