Calories Burned

Calories Burned Cycling (Moderate)

Riding at a moderate 16-19 km/h effort is a sustainable cardio workout that is gentle on the knees and great for commuting.

Calculate Your Burn

Your Weight (kg)Duration (minutes)

Estimated Calories Burned

203

kcal in 30 min of cycling (moderate)

Pro Tip

Maintain a steady cadence of 80-90 rpm to pedal efficiently and spare your joints.

Quick Reference: Cycling (Moderate) Calories by Duration

Duration	60 kg	70 kg	80 kg	90 kg
15 min	87 kcal	102 kcal	116 kcal	131 kcal
30 min	174 kcal	203 kcal	232 kcal	261 kcal
45 min	261 kcal	305 kcal	348 kcal	392 kcal
60 min	348 kcal	406 kcal	464 kcal	522 kcal
90 min	522 kcal	609 kcal	696 kcal	783 kcal

How We Calculate

We use the MET (Metabolic Equivalent of Task) formula, the standard method used by exercise physiologists. Cycling (Moderate) has a MET value of 5.8.

Formula: Calories = MET × weight (kg) × duration (hours)

This provides an estimate. Actual calories burned vary based on fitness level, intensity, age, and environmental conditions.

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