CalKit

Cycling Calories Calculator

Calculate cycling calories burned.

kg
분
소모 칼로리
560kcal

이동 거리: 20.0km

운동 상세

소모 칼로리560 kcal
MET 값8
이동 거리20.0 km
운동 시간60분

음식 환산 (소모 칼로리 기준)

밥 한 공기약 1.9개 분량
라면 한 그릇약 1.1개 분량
치킨 한 조각약 2.2개 분량
콜라 한 캔약 4.0개 분량
아메리카노약 112.0개 분량

Overview

Calculate calories burned during cycling based on body weight, speed, and duration. Uses MET values and applies to both indoor cycling (spinning) and outdoor cycling.

Formula

Calories Burned (kcal) = MET × Body Weight (kg) × Duration (hours)

Cycling MET Values (by speed):
• Leisure riding (<16 km/h) = 4.0
• Moderate (16–19 km/h) = 6.8
• Fast (19–22 km/h) = 8.0
• Very fast (22–26 km/h) = 10.0
• Racing (26–32 km/h) = 12.0
• Indoor spinning (moderate) = 7.0
• Indoor spinning (vigorous) = 11.0

How to Use

  1. 1Enter your body weight (e.g., 70 kg).
  2. 2Select bicycle type (outdoor / indoor spinning).
  3. 3Select your average speed or intensity level.
  4. 4Enter the exercise duration in minutes.
  5. 5Calories burned are calculated automatically.

Tips

  • ✔Outdoor cycling burn varies with wind resistance, gradient, and road surface.
  • ✔Interval training (30 sec high intensity + 90 sec low intensity) is highly effective for fat burning.
  • ✔Indoor spinning offers consistent intensity regardless of weather.
  • ✔On long rides, refuel with carbohydrates (energy gels, etc.) every 30–45 minutes.
  • ✔A power meter provides more accurate calorie data than MET estimates.

FAQ

Q. Does cycling or running burn more calories?

Running burns roughly 20–30% more calories per hour. However, cycling is lower impact, allowing longer sessions, so total calorie expenditure can be similar over the same perceived effort duration.

Q. What is the calorie difference between indoor and outdoor cycling?

Outdoor cycling may burn more due to wind resistance, terrain changes, and elevation. Indoor cycling offers consistent resistance for efficient training, and interval programs can achieve high calorie burn.

Q. Can cycling build leg muscle?

Cycling primarily engages the quadriceps, hamstrings, and calves, but does not produce the same hypertrophy stimulus as weight training. For significant muscle growth, supplement with resistance exercises like squats and leg presses.

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