Burning calories by cycling

Cycling is a great way of burning calories. After all, nearly all of us own a bike and know how to cycle. How many calories you  is related to your weight and cycling speed. The number of calories burned per kilometre is roughly the same irrespective of your speed. The tables below indicate approximately how many calories you burn by cycling.

How many calories does cycling 1 kilometre burn?

Cycling 1 kilometre on a standard bike (not an e-bike) burns about 30 kilocalories, although this can vary depending on your weight, sex and metabolism. Check the table below for an estimation based on your weight and sex.

Weight 50 kg 60 kg 70 kg 80 kg 90 kg 100 kg
Male 21 kcals 25 kcals 29 kcal 34 kcals 38 kcals 42 kcals
Female 19 kcals 23 kcals 27 kcals 32 kcals 36 kcals 40 kcals

How many calories do you burn per hour?

Interested in finding out how many calories you burn after cycling for an hour? This depends on your weight and speed. Please note that women may burn slightly fewer calories than stated in the table below, while men may burn slightly more.

Speed 50 kg 60 kg 70 kg 80 kg 90 kg 100 kg
9 mph 250 kcals 290 kcals 340 kcals 390 kcals 440 kcals 490 kcals
10 mph 300 kcals 350 kcals 410 kcals 470 kcals 530 kcals 590 kcals
12 mph 350 kcals 410 kcals 480 kcals 550 kcals 620 kcals 690 kcals
14 mph 400 kcals 480 kcals 560 kcals 640 kcals 720 kcals 800 kcals
16 mph 500 kcals 600 kcals 700 kcals 800 kcals 900 kcals 1000 kcals
20 mph 650 kcals 780 kcals 910 kcals 1040 kcals 1170 kcals 1300 kcals
35 km per uur 850 kcal 1020 kcal 1190 kcal 1360 kcal 1530 kcal 1700 kcal

Burning calories when cycling (20 km/h)

Use the table below to quickly find out how many calories people of a certain weight burn by cycling for a certain length of time. This information is based on a cycling speed of 20 km/h. For a precise calculation, use our tool to calculate how many calories are burned by cycling.

Time 50 kg 60 kg 70 kg 80 kg 90 kg 100 kg
15 minutes 106 kcals 127 kcals 148 kcals 169 kcals 190 kcals 211 kcals
30 minutes 211 kcals 253 kcals 296 kcals 338 kcals 380 kcals 422 kcals
45 minutes 317 kcals 380 kcals 444 kcals 507 kcals 570 kcals 634 kcals
60 minutes 422 kcals 507 kcals 591 kcals 676 kcals 760 kcals 845 kcals
90 minutes 634 kcals 760 kcals 887 kcals 1014 kcals 1140 kcals 1267 kcals

Burning calories on an electric bike (e-bike)

The assistance offered by an e-bike motor means you will burn considerably fewer calories than when cycling on a standard bike. Use our tool to calculate approximately how many calories you burn on an e-bike with average assistance or use the below table for a quick estimation of how many calories are burned when cycling on an e-bike (average assistance, 20 km/h).

Time 50 kg 60 kg 70 kg 80 kg 90 kg 100 kg
15 minutes 46 kcals 56 kcals 65 kcals 74 kcals 81 kcals 93 kcals
30 minutes 92 kcals 111 kcals 130 kcals 148 kcals 162 kcals 185 kcals
45 minutes 138 kcals 167 kcals 195 kcals 222 kcals 243 kcals 277 kcals
60 minutes 185 kcals 222 kcals 259 kcals 296 kcals 333 kcals 370 kcals
90 minutes 276 kcals 333 kcals 390 kcals 444 kcals 495 kcals 555 kcals

Cycling into the wind, in pelotons and on second-rate bikes

Several factors affect how many calories are burned when cycling. For example, there’s a considerable difference between cycling 20 km/h with a tailwind or into a powerful headwind. When cycling into the wind, you’ll use a lot more energy getting up to speed, and therefore also burn more calories.

The same applies to cycling in a peloton, or closely behind another cyclist. The partial vacuum of a slipstream will make it much easier for you to pedal than the cyclist in front of you. You will only truly notice the difference when you are within a metre of the cyclist in front.

Cycling on a second-rate bike has a similar effect. You’ll use more energy than a cyclist on a good bike, with pumped-up tyres and wheels that aren’t buckled. So if you’re looking to burn more calories while cycling at a certain speed, one option is to cycle on an old bike with under-inflated tyres


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