Cycling Calorie Burn: The Complete UK Guide
Cycling is one of the most popular forms of exercise in Britain, with approximately 12.5 million people cycling at least once a month according to Cycling UK. Whether you commute through London traffic, tackle the South Downs Way on a mountain bike, or spin on a static bike at your local leisure centre, understanding how many calories you burn helps with weight management, training planning and fuelling decisions.
How the Cycling Calorie Calculator Works
This calculator uses the MET (Metabolic Equivalent of Task) method, which is the gold standard for estimating exercise energy expenditure. The formula is:
Calories = MET × body weight (kg) × duration (hours)
For a 75 kg cyclist riding at moderate effort (MET 8.0) for one hour: 8.0 × 75 × 1.0 = 600 kcal. The MET values used are drawn from the peer-reviewed Compendium of Physical Activities (Ainsworth et al., 2011), which is the standard reference used by sports scientists and exercise physiologists worldwide.
Cycling vs Running: Which Burns More Calories?
A common question among UK exercisers is whether cycling or running burns more calories. The answer depends on intensity. At equivalent moderate effort, running burns roughly 20–30% more calories per hour than cycling because it engages more muscle groups and requires supporting full body weight with every stride. A 75 kg person running at 10 km/h burns approximately 750 kcal per hour, while the same person cycling moderately burns around 600 kcal per hour.
However, cyclists can often sustain vigorous effort for longer periods than runners, and cycling carries significantly lower injury risk — particularly for knees, hips and ankles. The NHS recommends cycling as a joint-friendly alternative to running for overweight individuals or those with lower limb injuries. For the same perceived effort over a 45-minute session, the calorie difference between moderate running and vigorous cycling narrows considerably.
Commuting by Bike in the UK
Cycle commuting has grown substantially in British cities. Sustrans, the UK's cycling charity, estimates that if all short car journeys under 5 miles were made by bike, UK carbon emissions would fall by 7 million tonnes per year. Beyond the environmental benefits, the calorie burn from a regular commute is substantial. A 10-mile round trip at moderate pace for a 75 kg commuter burns approximately 500 kcal per day — equivalent to 2,500 kcal over a five-day working week, or nearly 1.5 kg of body fat per month if not compensated by additional eating.
The UK government's Cycle to Work scheme allows employees to save 25–39% on the cost of a new bike and accessories through salary sacrifice, making cycling more accessible. Participating employers range from NHS trusts to large corporations, and sole traders can also access the scheme via specialist providers.
Road Bike vs Brompton vs Mountain Bike
The type of bike affects calorie burn primarily through rolling resistance and rider position. A road bike with narrow tyres on smooth tarmac has the lowest rolling resistance, meaning a rider expends less energy per kilometre than on a mountain bike with knobby tyres. However, mountain biking on technical terrain dramatically increases calorie burn (MET 8.5 or higher) because of the constant micro-adjustments, body weight shifting and elevation changes involved.
Folding bikes such as the Brompton — beloved by London commuters — sit somewhere in between. Their smaller wheels (16-inch) and upright position create slightly more air resistance at speed than a road bike, marginally increasing calorie burn at the same speed. For a typical 30-minute commute the difference is modest: perhaps 20–40 extra kcal versus a road bike.
E-Bike Calories: The Surprising Truth
Electric bikes with pedal assist have seen explosive growth in the UK market, with e-bike sales overtaking conventional bike sales in several European countries. A common concern is that e-bikes provide "too easy" a workout. Research from the University of Colorado Boulder found that e-bike commuters still achieved meaningful cardiovascular exercise, raising heart rates to 75–80% of maximum for significant portions of their ride.
E-bike MET values average 4.0–5.0 depending on assist level and terrain — lower than conventional cycling, but comparable to brisk walking. A 75 kg e-bike rider commuting for one hour burns approximately 300–375 kcal. The key advantage of e-bikes is that they encourage people who would otherwise drive or use public transport to exercise at all, making them valuable tools for public health even if individual sessions burn fewer calories than conventional cycling.
Static Bikes, Spinning and Indoor Cycling
Indoor cycling on a static bike or in a spin class is one of the UK's most popular gym activities. The calorie burn on a static bike depends heavily on resistance level and cadence. At easy resistance (MET 5.5), a 75 kg person burns around 413 kcal per hour; at vigorous spinning-class effort (MET 10.5), this rises to approximately 788 kcal per hour. Many spin class instructors at UK gyms report that hour-long sessions with high-intensity intervals can burn 600–800 kcal for an average participant.
One advantage of static bikes is climate independence — essential for UK cyclists dealing with grey skies and rain for much of the year. Peloton, Zwift and other indoor cycling platforms have transformed static cycling from a solitary gym machine into a social, gamified experience. The Zwift platform alone has over 4 million users worldwide, many of whom live in UK cities where outdoor cycling infrastructure is limited or weather makes regular outdoor riding difficult.
UK Cycling Routes and Infrastructure
Britain's National Cycle Network, managed by Sustrans, spans over 12,000 miles of signed cycling routes, including both traffic-free paths and quiet roads. Popular routes include the Coast to Coast (C2C) from Whitehaven to Sunderland, the Caledonian Way through Scotland, and the Thames Valley Cycle Route. Urban cycle lanes have expanded significantly in London, Manchester, Birmingham and Edinburgh following post-pandemic investment, making cycle commuting safer and more attractive.
For calorie calculation purposes, National Cycle Network routes vary considerably in terrain — the flat East Anglian fens produce lower calorie burns than hilly routes through the Yorkshire Dales or Lake District. This calculator's terrain adjustment (flat vs hilly +20%) accounts for this difference when planning fitness rides.
NHS Cycling Guidelines and Health Benefits
The NHS recommends that adults aged 19–64 undertake at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous activity. Cycling counts fully towards this target. At moderate pace, 150 minutes of cycling per week burns approximately 1,200–1,500 kcal for a 75 kg person — equivalent to losing approximately 0.15–0.2 kg of body fat per week purely from exercise.
Beyond weight management, regular cycling reduces risk of cardiovascular disease by up to 46%, type 2 diabetes by up to 20%, and all-cause mortality by up to 41% according to a University of Glasgow study of 260,000 participants published in the BMJ. Regular cyclists also report lower stress levels and improved mental health — important in a country where 1 in 4 adults experiences a mental health problem each year.
Cycling Safety in the UK: High-Vis, Helmets and Lights
UK law does not require cyclists to wear helmets, though the Highway Code recommends them. High-visibility clothing is strongly recommended for UK road cycling given that approximately 55% of serious cycling accidents occur on rural roads. Front white lights and rear red lights are a legal requirement when cycling in darkness or poor visibility — a frequent necessity in Britain's latitude-driven long winters.
The Department for Transport's 2024 cycling statistics show that cycling fatalities and serious injuries in the UK have been on a declining trend, partly attributable to improved cycling infrastructure. However, the growth in cycling participation means absolute numbers remain a concern. Cyclists should always use designated cycle lanes where available and assume drivers may not see them at junctions.
Frequently Asked Questions
How many calories do you burn cycling for 30 minutes?
A 70 kg person cycling at a moderate pace (12–14 mph / 19–22 kph) burns approximately 280–380 kcal in 30 minutes. At a gentle leisure pace (under 10 mph) this drops to around 140 kcal, while vigorous cycling at 16–20 mph can burn 420–560 kcal in the same period. Static bikes burn slightly fewer calories at equivalent effort levels due to the absence of wind resistance and balance demands.
Does cycling help with weight loss?
Yes. Cycling is an excellent low-impact form of cardiovascular exercise for weight loss. A 70 kg person cycling moderately for 1 hour burns roughly 560 kcal — sufficient to create a meaningful daily calorie deficit when combined with a balanced diet. The NHS recommends 150 minutes of moderate cycling per week, which would burn approximately 1,400–1,800 kcal weekly for an average adult. Cycling also builds leg muscle, which increases resting metabolic rate over time.
How many calories does cycling to work burn?
A typical UK cycle commute of 5 miles each way (10 miles total) at a moderate commuting pace burns approximately 350–450 kcal per day for a 70–80 kg person. Over a 5-day working week this adds up to 1,750–2,250 kcal — equivalent to losing around 0.25–0.35 kg of body fat per week from cycling alone, assuming no compensatory eating. The UK government's Cycle to Work scheme lets employees save 25–39% on a new bike through salary sacrifice.
Does an e-bike burn calories?
Yes, e-bikes do burn calories — typically 40–60% fewer than a conventional bike over the same route due to pedal assist. Research from the University of Bristol found e-bike riders average MET values of 4.0–5.0 compared to 6.0–8.0 on conventional bikes. However, e-bike commuters still get meaningful exercise. A 70 kg rider on an e-bike for 30 minutes burns around 140–175 kcal versus 280–380 kcal on a conventional bike. E-bikes encourage people who wouldn't otherwise cycle to exercise regularly.
How accurate are cycling calorie calculators?
MET-based cycling calorie calculators are accurate to approximately ±15–20%. Individual factors not captured include cycling efficiency, fitness level, wind conditions, exact gradient changes, drafting behind other cyclists, and bike weight. Strava and GPS devices tend to overestimate calorie burn by 10–20% for most cyclists. Heart rate monitors with power meters provide the most accurate estimates, but MET-based calculators are reliable for general guidance. Always use body weight as input for best results.
How does cycling compare to running for calories burned?
Running typically burns 20–30% more calories per hour than cycling at equivalent perceived effort, because running uses more muscle groups and requires supporting full body weight. However, cyclists can sustain higher-intensity effort for longer. A 70 kg person running at moderate pace burns roughly 700 kcal/hour; the same person cycling vigorously burns around 560–700 kcal/hour. For joint health, cycling is significantly lower impact. For time-efficient calorie burn, running edges ahead.
What is MET and how is it used in cycling calorie calculations?
MET (Metabolic Equivalent of Task) is a measure of exercise intensity relative to rest. A MET of 1.0 equals sitting quietly. Cycling METs range from 4.0 (very leisurely, under 10 mph) to 16.0 (racing at over 20 mph). The formula is: Calories = MET × body weight in kg × duration in hours. So a 75 kg cyclist riding at moderate effort (MET 8.0) for 1 hour burns: 8.0 × 75 × 1.0 = 600 kcal. This method is validated in the Compendium of Physical Activities published by Ainsworth et al.