Work out calories burned cycling instantly with clear inputs, formula shown and shareable results.
Cycling energy cost is taken from the Compendium of Physical Activities MET bands, which rise steeply with speed because air resistance grows with the cube of velocity. At 25 km/h the value is 10 MET, so a 75 kg rider burns about 656 kcal in an hour - far more than the 4 MET of gentle riding under 16 km/h.
MET energy cost
kcal/min = MET x 3.5 x weight(kg) / 200
Speed bands
16-19 km/h = 6 MET, 22.5-26 = 10 MET, over 30 = 15.8 MET
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Aerodynamic drag rises with the cube of speed, so going from 20 to 30 km/h roughly triples the power needed against the air.
Considerably - sitting in a bunch can cut power demand by 25-40%, so the MET band overstates your effort.