Health
How many calories does cycling burn? — MET tables for Indian commuters
A 70-kg adult burns ~280 kcal in 30 min of moderate cycling. Numbers depend on intensity (MET), weight, and terrain. Here are the science-backed estimates.
6 May 2026 · 2 min read
Quick frame: Calorie burn for cycling depends on three things: your weight, the intensity (how hard you pedal), and time. Speed alone is misleading — a 20 km/h ride uphill burns very differently from 20 km/h on flat road. Sports scientists use MET (Metabolic Equivalent of Task) values to standardise this.
The MET formula
kcal/min = (MET × 3.5 × weight_kg) / 200
Cycling MET values from the Compendium of Physical Activities (Ainsworth et al.):
| Activity | MET |
|---|---|
| Leisure cycling (< 16 km/h) | 4.0 |
| Moderate (16-19 km/h) | 6.8 |
| Vigorous (19-22 km/h) | 8.0 |
| Racing / very fast (> 25 km/h) | 12.0 |
| Mountain biking | 8.5 |
| Stationary moderate | 6.8 |
For a 70-kg cyclist riding moderately for 30 minutes:
(6.8 × 3.5 × 70) / 200 = 8.33 kcal/min × 30 = 250 kcal
Use the Cycling Calorie Tool for instant numbers.
Indian commuter reality check
A typical Bengaluru/Mumbai commute on a hybrid bike:
- 8-10 km each way
- 30-40 min duration
- Mixed flat + flyovers + traffic stops
Average 6 MET → 70-kg rider burns ~250 kcal each way, or ~500 kcal/day. That is roughly one extra meal worth of energy you can offset.
Cycling vs gym — which burns more?
For the same time:
- 30 min moderate cycle → 250 kcal (70 kg)
- 30 min treadmill 6 km/h → 180 kcal
- 30 min strength training → 150 kcal
Cycling beats walking and most strength sessions per minute, but loses to running. Where it wins is sustainability — you can do 60 min of cycling far more easily than 60 min of running, and the joints love you for it.
FAQ
Q: Does an electric (e-bike) burn calories? A: Yes — 50-70% of a regular bike's burn at the same speed, since the motor offsets pedal effort. Pedal-assist (PAS-1) is closest to regular cycling.
Q: I am 50 kg — should I scale down? A: Yes, calorie burn is linear with weight. 50 kg cyclist burns ~180 kcal in the same 30-minute moderate ride.
Q: Should I eat before cycling to office? A: For rides < 60 min you can fast-ride if you ate dinner the previous night. Carry water; an empty stomach is fine for short commutes.