Cycling is one of the most effective forms of cardiovascular exercise, burning significant calories while being gentle on your joints. Whether you're commuting to work, enjoying weekend rides, or training for fitness, understanding how many calories you burn helps you plan workouts and track progress towards weight loss goals.
This guide explains how to calculate cycling calorie burn based on your weight, speed, and duration, plus tips for maximising the effectiveness of your cycling workouts according to NHS physical activity guidelines.
Calories Burned Cycling (Per Hour)
| Speed/Intensity | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|
| Leisurely (10-12 mph) | 280 | 330 | 375 | 420 |
| Moderate (12-14 mph) | 380 | 445 | 510 | 575 |
| Vigorous (14-16 mph) | 480 | 560 | 640 | 720 |
| Fast (16-19 mph) | 590 | 690 | 790 | 890 |
| Racing (20+ mph) | 780 | 910 | 1040 | 1170 |
Leisurely cycling MET: 4.0 | Moderate: 6.8 | Vigorous: 10.0
Cycling vs Other Activities
| Activity (1 hour, 70kg) | Calories |
|---|---|
| Cycling (moderate) | 445 |
| Running (5 mph) | 500 |
| Swimming (moderate) | 445 |
| Walking (3.5 mph) | 280 |
| HIIT workout | 560 |
Try Our Free Cycling Calorie Calculator
Get instant results with our Cycling Calorie Calculator. Also check our Calorie Calculator and BMI Calculator.
Factors Affecting Calories Burned
- Speed: Faster = more calories
- Terrain: Hills burn 50-100% more
- Wind: Headwinds increase effort
- Weight: Heavier riders burn more
- Bike type: Mountain bikes require more effort
Weekly Cycling for Weight Loss
| Goal | Weekly Time | Weekly Burn (70kg) |
|---|---|---|
| Maintenance | 3 × 30 min moderate | ~670 cal |
| Gradual loss | 5 × 45 min moderate | ~1,670 cal |
| 0.5 kg/week loss | 5 × 60 min vigorous | ~2,800 cal |
NHS Physical Activity Guidelines
The NHS recommends adults get at least:
- 150 minutes of moderate aerobic activity per week, OR
- 75 minutes of vigorous aerobic activity per week
- Plus strength exercises on 2 or more days per week
Cycling counts towards both moderate (leisurely) and vigorous (fast/hilly) targets depending on intensity.
Cycling for Weight Loss
To lose weight through cycling, you need to create a calorie deficit. Here's how cycling fits into weight loss plans:
| Weekly Goal | Calorie Deficit Needed | Cycling Required (70kg, moderate) |
|---|---|---|
| 0.25 kg loss | 1,925 cal/week | ~4.5 hours/week |
| 0.5 kg loss | 3,850 cal/week | ~9 hours/week |
| 0.5 kg (with diet) | Cycling + 300 cal/day diet | ~4 hours/week |
Types of Cycling Workouts
- Steady state: 45-60 min at consistent moderate pace—good for fat burning
- Interval training: Alternate 1 min hard/2 min easy—burns more calories in less time
- Hill repeats: Climb, descend, repeat—builds strength and burns 50-100% more calories
- Long slow distance: 2+ hours at easy pace—builds endurance, burns fat
- Commuting: Daily consistent exercise—sustainable long-term habit
Indoor cycling (turbo trainer/spin bike) typically burns 10-15% fewer calories than outdoor cycling at the same perceived effort, due to lack of wind resistance, terrain variation, and balance requirements.
UK Cycling Statistics
- 4.4 million adults cycle at least once a week in England
- Average commute: 5 miles each way burns ~300 calories daily
- Cycle to Work scheme: Save 25-39% on bikes and equipment
- Health savings: Regular cyclists take 7.4 fewer sick days per year
Safety Tips for UK Cyclists
- Helmet: Not legally required but strongly recommended
- Lights: Front white, rear red—required by law after dark
- Hi-vis clothing: Essential in low light conditions
- Highway Code: Know cyclist-specific rules (updated 2022)
- Insurance: Consider cycling-specific cover for theft and liability
How Cycling Calorie Calculations Work
Cycling calorie calculations are based on the Metabolic Equivalent of Task (MET) system, which was developed through extensive physiological research. A MET value represents the energy cost of an activity compared to sitting quietly at rest. Sitting still has a MET value of 1.0, while moderate cycling has a MET value of approximately 6.8, meaning it burns roughly 6.8 times the calories of resting.
The standard formula used to estimate calorie burn during cycling is: Calories = MET value multiplied by body weight in kilograms multiplied by duration in hours. For example, a 75 kg person cycling at moderate intensity (MET 6.8) for 45 minutes would burn approximately 6.8 x 75 x 0.75 = 383 calories. This formula provides a reasonable estimate, though individual variation due to fitness level, cycling efficiency, and metabolic rate means actual calorie burn can differ by 10 to 20 percent.
Several factors influence the accuracy of these estimates. More experienced cyclists tend to be more efficient, meaning they burn slightly fewer calories at the same speed compared to beginners. Wind resistance increases exponentially with speed, so cycling at 20 mph requires significantly more energy than cycling at 10 mph, not merely double. Terrain has a substantial impact as well, with hill climbing burning 50 to 100 percent more calories than cycling on flat ground at the same average speed.
Cycling Infrastructure and Routes in the UK
The UK has invested significantly in cycling infrastructure in recent years, making it easier and safer to incorporate cycling into daily life. The National Cycle Network, maintained by Sustrans, covers over 12,000 miles of signed routes across the country, including traffic-free paths along former railway lines, canal towpaths, and dedicated cycle lanes through urban areas.
Major cities including London, Manchester, Birmingham, and Edinburgh have expanded their cycling networks with protected cycle lanes separated from motor traffic. London's Santander Cycles bike-sharing scheme provides over 11,000 bikes at 750 docking stations, while similar schemes operate in cities across the UK. These developments have made cycling more accessible for commuters who may not own a bicycle or lack secure storage at home.
The Cycle to Work scheme remains one of the most popular employee benefits in the UK, allowing workers to purchase a bicycle and accessories through salary sacrifice, saving between 25 and 39 percent on the cost. There is no upper price limit on the scheme, meaning electric bikes and high-end road bikes are eligible. Employers benefit from reduced National Insurance contributions, making it a mutually beneficial arrangement that encourages active commuting.
Frequently Asked Questions
Does cycling build muscle or just burn calories?
Cycling primarily builds muscle in the lower body, particularly the quadriceps, hamstrings, glutes, and calves. Regular cycling can increase muscle tone and endurance in these areas, though it is less effective for building significant muscle mass compared to weight training. Hill climbing and high-resistance riding are the most effective forms of cycling for muscle development. The combination of calorie burning and muscle building makes cycling particularly effective for changing body composition, as increased muscle mass raises your basal metabolic rate, meaning you burn more calories even at rest.
How many calories does a 10-mile bike ride burn?
A 10-mile bike ride typically takes 40 to 60 minutes at moderate speed and burns approximately 400 to 600 calories for a person weighing 70 kg. The exact figure depends heavily on terrain, wind conditions, and cycling intensity. A flat 10-mile ride at a leisurely pace might burn closer to 350 calories, while a hilly 10-mile route at vigorous intensity could burn 700 calories or more. Using a heart rate monitor or power meter provides a more accurate individual estimate than distance-based calculations alone.
Is cycling every day too much exercise?
Moderate cycling can safely be performed daily, and the NHS recommends it as part of achieving 150 minutes of moderate aerobic activity per week. However, high-intensity cycling sessions should be limited to three or four times per week, with recovery days between hard efforts. Signs of overtraining include persistent fatigue, decreased performance, disrupted sleep, and increased resting heart rate. Listen to your body and vary the intensity of your rides throughout the week to avoid burnout and reduce injury risk.
Did You Know? UK Cycling Facts and Calorie Insights
Cycling has seen remarkable growth across the United Kingdom, with government investment, improved infrastructure, and health awareness driving more people onto two wheels. Understanding the calorie-burning potential of cycling helps put these trends into a health and fitness context.
Cycle to Work scheme savings. The UK's Cycle to Work scheme allows employees to save 25 to 39 percent on the cost of a new bicycle and accessories through salary sacrifice. Available to all UK employees paying income tax and National Insurance, this scheme has helped over 1.6 million people purchase bikes since its introduction. The average UK cycle commuter burns approximately 400 to 600 calories per hour of riding, meaning a daily 30-minute commute each way could burn an extra 400 to 600 calories per day, equivalent to roughly 0.5 kg of weight loss per week without any dietary changes.
National Cycle Network routes. Sustrans maintains over 12,000 miles of signed cycle routes across the UK through the National Cycle Network. Routes range from flat, traffic-free paths ideal for beginners to challenging hill climbs that can burn over 800 calories per hour. The flatter routes in East Anglia and the Fens are excellent for beginners building up fitness, while the hills of the Peak District, Lake District, and Scottish Highlands offer significantly higher calorie burns per mile due to the additional effort required for climbing.
Weather and calorie burn. UK cycling conditions affect calorie expenditure more than many riders realise. Riding into a headwind can increase calorie burn by 20 to 30 percent compared to calm conditions. Cold weather cycling also burns additional calories as your body works to maintain core temperature. A winter commute in typical UK conditions of 5 to 10 degrees Celsius may burn 10 to 15 percent more calories than the same ride in summer at 20 degrees, though the difference is modest compared to the effect of wind and terrain.
How many calories does cycling to work burn compared to driving?
Are electric bikes good for burning calories?
Does cycling in the rain burn more calories?
Dr. Sarah Chen, PhD
Research Scientist, Public Health
Sarah holds a PhD in Public Health from the University of Edinburgh and has published research on UK health metrics and obesity trends. She translates complex medical data into practical, accessible guidance for everyday readers.