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How many calories does cycling burn?
An hour of cycling burns about 230 extra calories at an easy pace and 530 at a moderate 19–22 km/h (12–14 mph) for a person of 75 kg (165 lb). Speed matters more than in walking or running, because air resistance grows quickly as you go faster. E-bikes with high assist burn about the same as walking; a hard spin class burns about as much as running.
Road cycling by speed
| Speed | 60 kg 132 lb | 75 kg 165 lb | 90 kg 198 lb | Per km75 kg |
|---|---|---|---|---|
| Easy (under 16 km/h) | 180 | 225 | 270 | 17 |
| Light effort (16.1–19.2 km/h) | 350 | 435 | 520 | 25 |
| Moderate effort (19.3–22.4 km/h) | 420 | 525 | 630 | 25 |
| Fast (22.5–25.6 km/h) | 540 | 675 | 810 | 28 |
E-bikes, indoor bikes and spin classes
| Type | 60 kg 132 lb | 75 kg 165 lb | 90 kg 198 lb |
|---|---|---|---|
| Cycling to work | 350 | 435 | 520 |
| Mountain biking | 450 | 565 | 675 |
| E-bike, light assist | 300 | 375 | 450 |
| E-bike, high assist | 180 | 225 | 270 |
| Stationary bike, light (50 W) | 180 | 225 | 270 |
| Stationary bike | 350 | 435 | 520 |
| Stationary bike, hard (200–229 W) | 590 | 735 | 880 |
| Spinning / indoor cycling class | 480 | 600 | 720 |
Cycling vs walking and running
At a relaxed pace, cycling burns a little more per hour than brisk walking (290 at 75 kg (165 lb)); at a moderate pace it's in the range of slow running. Per kilometre it's much cheaper than walking, because a bike is so efficient. See walking for an hour and running.
Commuting by bike
A 30-minute ride each way, five days a week, adds about 310 calories a day on average at 75 kg (165 lb): about 1.2 kg a month if you eat the same. Add it as a workout in the maintenance calorie calculator, or look up any ride in the calorie burn calculator.