Enter your ride distance, time and weight to see your average speed and the calories you burned.
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Cycling MET values
| Riding | MET |
|---|---|
| Leisure, under 10 mph (16 km/h) | 4.0 |
| 10 to 11.9 mph, light effort | 6.8 |
| 12 to 13.9 mph, moderate effort | 8.0 |
| 14 to 15.9 mph, vigorous effort | 10.0 |
| 16 to 19 mph, very fast | 12.0 |
| Over 20 mph, racing | 16.8 |
| Mountain biking, general | 8.5 |
| Commuting at your own pace | 6.8 |
Calories ≈ MET × your weight in kg × hours. A 75 kg rider at a moderate 8.0 MET burns about 600 kcal an hour.
Why your watch may show a different number
- Wind, hills, traffic stops and your bike all change the effort at the same speed.
- Fitter riders use less energy for the same speed.
- A power meter measures your actual work, so it’s the most accurate guide.
Frequently asked questions
How many calories does cycling burn?
Roughly 400 to 900 kcal an hour for most adults, depending on speed and weight.
Is cycling good for weight loss?
It burns a lot of energy and is easy on the joints, but diet matters most for weight loss.
Does it work in miles?
Yes, choose miles; speed shows in both km/h and mph.
Is anything stored?
No, it all runs in your browser.
Sources
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