Cycling Calories Calculator

This calculator uses the MET (Metabolic Equivalent of Task) method, which is the gold standard for calculating calories burned during physical activities. The formula is: Calories = Weight(kg) × Time(hours) × MET value. MET values are scientifically determined based on cycling intensity and terrain.

MET values represent the energy cost of physical activities compared to rest. They are based on the ACSM Compendium of Physical Activities and are considered highly accurate (±5-10%). Our calculator uses MET values ranging from 4.0 (leisure cycling) to 14.0 (racing on mountainous terrain). However, actual calorie burn can vary by ±10-15% due to individual differences in fitness level, body composition, cycling efficiency, and environmental factors.

Key factors include your weight, cycling speed, terrain difficulty, wind resistance, bike weight, and your fitness level. Heavier riders burn more calories, while faster speeds and hillier terrain significantly increase calorie expenditure. Individual variations can cause ±10-15% differences from calculated values.

Terrain has a major impact on calorie burn. Flat terrain uses 4-10 METs, hilly terrain uses 6-12 METs, and mountainous terrain uses 8-14 METs. This means the same person can burn 2-3x more calories cycling uphill compared to flat roads.

Leisure cycling (4-8 METs) is casual riding at <16 km/h. Moderate cycling (6-10 METs) is fitness riding at 16-20 km/h. Vigorous cycling (8-12 METs) is intense training at 20-25 km/h. Racing cycling (10-14 METs) is competitive cycling at >25 km/h with maximum effort.

To lose 0.5kg per week, you need a 500-calorie daily deficit. Use this calculator to determine how much cycling you need. For example, a 70kg person cycling moderately for 1 hour burns about 420 calories, so cycling 1.2 hours daily would create the needed deficit.