Bike Calories Per Hour Calculator
See exactly how many calories you burn for every hour on the bike
Hourly calorie burn is the most common way to measure cycling intensity. Whether you ride at a leisurely 16 kph or race above 30 kph, your calories per hour change dramatically. This calculator uses MET values from the Compendium of Physical Activities to estimate how many calories you burn per hour of cycling based on your body weight and riding speed. Enter your details below to get your personalised hourly calorie estimate.
How Hourly Calorie Burn Works
Your hourly calorie burn during cycling depends on two main factors: your body weight and exercise intensity (measured by speed). A 70 kg rider pedalling at a moderate 19–22 kph burns roughly 560 kcal per hour. At a leisurely pace below 16 kph, that drops to around 280 kcal per hour. Racing above 30 kph pushes it past 1,100 kcal per hour.
The MET (Metabolic Equivalent of Task) system assigns each cycling speed a multiplier. Multiply your weight in kg by the MET value and you get calories per hour. This approach gives you a reliable estimate without needing a power meter or heart rate monitor.
How to Calculate Your Hourly Burn
Three steps to your calories-per-hour estimate
Enter Your Weight
Input your body weight in pounds, kilograms, or stones. Heavier riders burn more calories per hour at the same speed.
Set Your Speed or Duration
Enter your average cycling speed or ride duration. The calculator determines the right MET value based on your speed bracket.
Get Hourly Results
See your estimated calories burned per hour, total ride calories, MET value, and average speed displayed together.
Tips for Maximising Hourly Burn
To burn more calories per hour, increase your cycling speed. The jump from 16 kph to 25 kph nearly triples your MET value — from 4.0 to 10.0. Interval training, where you alternate between high and moderate speeds, can raise your average hourly burn significantly.
Riding uphill also increases your hourly calorie expenditure. Even a gentle 3% gradient adds measurable work. If you want the highest calories-per-hour figure, combine speed with elevation gain on your rides.
Bike Calories Per Hour — FAQ
Common questions about hourly cycling calorie burn
It depends on your weight and speed. A 70 kg rider burns about 280 kcal/hour at a leisurely pace (under 16 kph), 560 kcal/hour at moderate effort (19–22 kph), and over 1,100 kcal/hour when racing above 30 kph.
Yes, significantly. A 90 kg rider burns roughly 28% more calories per hour than a 70 kg rider at the same speed. Heavier bodies require more energy to move.
The faster you ride, the more calories you burn per hour. Racing above 30 kph (19+ mph) burns the most at 15.8 METs — roughly 1,106 kcal/hour for a 70 kg rider. But even moderate speeds of 19–22 kph give 560 kcal/hour.
Yes. One hour of moderate cycling burns 400–600 kcal depending on your weight. Combined with a balanced diet, that creates a meaningful calorie deficit. Consistency is more important than intensity for long-term weight loss.
At moderate intensity, cycling burns roughly 500–700 kcal/hour while running burns 600–800 kcal/hour. However, cycling is lower impact and easier to sustain for longer durations, often resulting in higher total calorie burn per session.