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Calories Burned Cycling, moderate: 30 and 60 Minutes
How many calories cycling, moderate (19–22 km/h) burns: about 294 kcal in 30 minutes for a 70 kg (154 lb) adult. Table by body weight, plus a free calculator.
Calories burned by activity
An estimate of the energy you use during an activity, from your body weight and how long you do it.
Cycling, moderate (19–22 km/h), 30 minutes
Good to know
- These are averages from the Compendium of Physical Activities. Fitness, effort and terrain change the real number a lot.
- WHO advises adults to get 150–300 minutes of moderate activity (or 75–150 vigorous) a week, plus muscle-strengthening on 2 days.
- Watches and apps estimate differently, so don't worry if their numbers don't match.
✅ Rules last checked:
📚 Official sources: Adult Compendium of Physical Activities (2024) · WHO: Physical activity fact sheet
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
🛠️ Spotted a mistake or an out-of-date rule? Tell us
Related tools
Cycling, moderate (19–22 km/h): energy used
Heavier bodies use more energy for the same activity, so the numbers rise with weight. Pick something you enjoy: the activity you'll keep doing matters more than the calories.
| Body weight | 30 minutes | 60 minutes |
|---|---|---|
| 55 kg (121 lb) | ~231 kcal | ~462 kcal |
| 65 kg (143 lb) | ~273 kcal | ~546 kcal |
| 75 kg (165 lb) | ~315 kcal | ~630 kcal |
| 85 kg (187 lb) | ~357 kcal | ~714 kcal |
| 95 kg (209 lb) | ~399 kcal | ~798 kcal |
Based on 8 METs from the Adult Compendium of Physical Activities. Real numbers vary with effort, fitness and terrain.
Questions people ask
Why is it different from my watch?+
Watches use heart rate and their own formulas. Both are estimates; use either to compare days, not as exact numbers.
What are METs?+
A MET compares an activity's energy use with sitting still. Brisk walking is about 5 METs: five times the energy of resting.