Calories Burned Biking Calculator

Medically reviewed by Gabrielle Kane, RDN, CSP, LD Gabrielle Kane Gabrielle KaneRDN, CSP, LD facebook_iconinsta_icon
Written by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2.5 years
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Fact-checked by , BTech (Biotechnology), Certified Health & Nutrition Life Coach Sindhu Koganti BTech (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 6 years

Biking is a great form of exercise for your body and to burn calories. However, have you ever wondered how many calories you can burn just by riding a bike? Well, that depends on multiple factors, like distance, intensity, etc., and using our calculator can help you estimate that. Scroll down to check out the tool and keep a record of your activity pattern.



How To Use The Calories Burned Biking Calculator

Using this calculator is easy. Follow these steps:

  1. Enter your weight in lbs /kg
  2. Enter the time (in minutes) you spent riding the bike.
  3. Enter the distance you covered in miles/kilometers (leave it blank if you do not know the distance)
  4. Select the speed and hit the calculate button to get the results.

Calories Burned After A 45-Minute Biking Session

Biking results in high energy expenditure. A study found that an indoor biking session of 45 minutes burned 190 calories over the resting metabolic rates of the female participants (1). However, this may not be the same for all. The number of calories burned will change as per the person’s weight, speed, intensity, resistance, and other factors. Check out the next section to understand how speed and weight can affect the number of calories burned.

How Does Speed Affect Your Calories Burned?

Riding a bike at a greater speed pushes your muscles harder. As a result, the heart rate rises quickly, which is a factor that may help you burn more calories. So the quicker a person exercises, the more calories they will burn. The chart below shows how many calories you may burn by riding a bike at different speed levels.



Calories Burned According To Body Weight
130 lbs155 lbs190 lbs
Bicycling (leisure)10236281345


Bicycling (light effort)10-11.9354422518

(moderate effort)


(vigorous effort)

Bicycling, (very fast, racing)16-197088441035
Bicycling (BMX or mountain)502598733
Bicycling stationary, general295352431
Bicycling (stationary, light effort)325387474
Bicycling (stationary, moderate effort)413493604

(stationary, very light effort)

Bicycling (stationary, very vigorous effort)7388801078

(stationary, vigorous effort)


Whether you are using a stationary bike or riding a bicycle outside, you will burn some amount of calories. This may also help you manage weight. Let’s understand how.

Does Biking Help Reduce Weight?

Yes, biking may help you lose weight. It is a low-impact aerobic exercise that helps burn calories and increases the heart rate and aids in weight loss. However, to lose weight, you must increase your intensity and pace. The faster you pedal, the more calories you will burn, as your body will require more energy. This may help you lose weight. People with joint issues may try biking for weight loss, as it doesn’t strain the knees.

How Does The Incline (Downhill/Flat/Uphill) Impact Your Calorie Burn?

Riding a bike downhill and on a flat surface is easy. However, uphill cycling will require more strength. Since you go against gravity, you need to push your muscles harder, as a result, they use more energy and burn more calories.

Which One Burns More Calories: Biking, Running, Or Walking?

Biking, running, and walking are the best physical activities to burn calories. However, running may be more effective in burning calories than the others. A person weighing 130 pounds may burn 472 calories per hour running (at 5 mph). The same person will burn 354 calories while cycling with light effort, and burn 207 calories per hour when walking at a moderate pace (2).

Likewise, if a person weighs 155 lbs and runs for an hour at a speed of 10 mph, he is likely to burn 1126 calories compared to the same distance of biking, which will burn around 422 calories.

Cycling Standing Up Vs. Sitting: Which One Burns More Calories?

Sitting while riding a stationary (or regular) bike helps burn more calories, especially when you increase resistance. This is because you work more leg muscles when sitting on the bike. Standing makes it easier as it gives your leg muscles a break, thus lowering your heart rate.

Cycling or biking is one of the best ways to burn calories. The best thing about biking is that you can set your own pace and intensity, depending on your body’s needs and weight loss goals. If you are new to this, start slow and use the tool to check the number of calories burned. Then gradually level up the intensity and pace. This way you won’t end up pushing your muscles too hard and avoid injuries.

Frequently Asked Questions

Does biking burn belly fat?

Possibly. Biking helps reduce overall fat deposits, which may also include a significant reduction in belly fat.

What happens if you cycle every day for a month?

Indoor cycling every day for a month may help reduce fat, tone your lower body, and improve your strength and stamina (3). You may also try cycling outside. Cycling at a relatively low intensity as a part of normal daily activities can help increase physical performance when done at least 3 times a week, covering a distance of 6 km daily (4).

How does cycling change your body shape?

Cycling targets not only your lower body but also your core abdominal muscles and back. Riding a stationary bike helps build your quads, glutes, and calves (5).

What incline and speed burn the most calories?

Vigorous bicycling at 14-15.9 mph can help you burn 590 calories (if your weight is 130 lbs). However, you may try riding uphill to burn more calories (2).


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  1. Effect of Spinning Cycling Training on Body Composition in Women
  2. Calories Burner per Hour in Physical Activity
  3. Health Benefits of Indoor Cycling: A Systematic Review
  4. Effect of commuter cycling on physical performance of male and female employees
  5. Muscular activity during ergometer cycling

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Gabrielle Kane

Gabrielle KaneMS, RDN, CSP, LD

Gabby is a Registered Dietitian Nutritionist with 11 years of experience. She is also the founder of Peak Performance Nutrition LLC in Houston, Texas. She coaches both adults and children to their peak health using the power of sustainable lifestyle change. In addition to a BA in Nutrition and Psychology from Case Western Reserve University, she also has a Master' full bio