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Calories Burned Biking Calculator
Your ride
12 mph uses 8.0 METs from the Compendium of Physical Activities.
MET values assume a regular bike on fairly flat ground. This calculator is for general information only and is not medical advice — talk to a clinician before starting vigorous exercise.
Example: a 154 lb person cycling at 12 mph for 60 minutes burns about 559 kcal.
Behind the numbers
How calories burned biking are calculated
The standard formula multiplies the activity's MET value by your body weight in kilograms and the duration in hours. The MET value comes from your average speed, using the Compendium of Physical Activities: leisure cycling under 10 mph is 4.0 METs, 10 to 11.9 mph is 6.8, 12 to 13.9 mph is 8.0, 14 to 15.9 mph is 10.0, 16 to 19 mph is 12.0, and 20 mph or faster is 15.8. If you enter distance and time instead, your average speed is worked out first (distance divided by time) and the same table applies.
154 lb ÷ 2.20462 = 69.9 kg. At 12 mph the MET value is 8.0, so 8.0 × 69.9 kg × 1 hour = 559 kcal.
MET values by cycling speed
Values from the Compendium of Physical Activities, regular bike on fairly flat ground.
A few comparisons
Example calorie burns (154 lb)
| Speed | METs | Duration | Calories |
|---|---|---|---|
| 8 mph | 4.0 | 60 min | 279 kcal |
| 12 mph | 8.0 | 60 min | 559 kcal |
| 16 mph | 12.0 | 60 min | 838 kcal |
| 20 mph | 15.8 | 60 min | 1,104 kcal |
| 12 mph | 8.0 | 30 min | 279 kcal |
| 12 mph | 8.0 | 90 min | 838 kcal |
Get more from every ride.
Speed is the biggest lever. Going from 8 to 16 mph triples the calories per hour, from about 279 to about 838 kcal for a 154 lb rider — but it takes real fitness to hold.
Time is the reliable lever. At a fixed speed, calories scale exactly with time: 90 minutes at 12 mph burns 50% more than 60 minutes, with no extra effort per minute.
Hills count extra. This estimate assumes fairly flat ground — a hilly route at the same average speed burns more, because climbing raises the effort well above the flat-ground MET value.
On an e-bike, turn the assist down. The motor does part of the work, so high assist at 12 mph burns far less than 559 kcal an hour — low assist or pedalling harder brings it back up.
Good to know
Your biking questions, answered.
How much does speed change the calories burned?
A lot — the MET value roughly triples when speed doubles from 8 to 16 mph (4.0 to 12.0 METs). For a 154 lb rider over 60 minutes, that is about 279 kcal at 8 mph versus about 838 kcal at 16 mph. Wind resistance grows with the square of speed, so each extra mph costs more than the last.
Do I burn the same calories indoors and outdoors?
Roughly, if the effort is the same. The MET value depends on speed and effort, not on where you ride. Outdoors, wind and hills push the burn up and down; on an indoor trainer there is no wind resistance, so the same speed can feel easier — go by effort and heart rate, not just the speed number.
Do e-bikes burn calories?
Yes, but less than a regular bike at the same speed, because the motor does part of the work. On low assist, riding at a gentle pace is close to leisure cycling at about 4.0 METs; on high assist it can drop lower. Turn the assist down, or pedal harder, to raise the burn.
How accurate is the MET estimate?
Usually within about 10 to 20% of the true value. MET values are averages from the Compendium of Physical Activities, but real burn varies with wind, hills, bike type, riding position and fitness. Treat the result as a guide, not a lab measurement.