Calories Burned Cycling 1 Hour By Weight, Speed and Wattage
How many calories does cycling 1 hour burn? Full tables by body weight, speed, and wattage. Covers outdoor, stationary bike, and hourly calorie planning for weight loss.
Cycling for 1 hour burns between 280 and 1,120 calories, depending on body weight, speed, and bike type. A 155 lb (70 kg) rider cycling at a moderate pace (12 to 14 mph) burns approximately 560 calories in 60 minutes on a road bike, according to the 2024 Adult Compendium of Physical Activities. A 185 lb (84 kg) rider at the same pace burns approximately 705 calories, comparable to a 6-mile run, with far less impact on the joints.
Start with the cycling calorie calculator to get a personalised 1-hour estimate based on your exact weight and speed. The cycling calories hub links every duration, distance, and format covered in this cluster.
How Many Calories Does Cycling 1 Hour Burn by Weight?
Body weight drives 1-hour cycling calorie output because the MET formula scales directly with mass: Calories = MET × weight (kg) × 1 hour. At MET 8.0 (moderate outdoor cycling at 12 to 14 mph), every kilogram of body weight adds approximately 8 calories to the hourly total.
The table below covers a full body weight range at three common intensity levels based on 2024 Compendium MET values.
1-Hour Cycling Calories by Body Weight and Intensity
Body Weight | Moderate 12 to 14 mph (MET 8.0) | Vigorous 14 to 16 mph (MET 10.0) | Fast 16 to 19 mph (MET 12.0) |
|---|---|---|---|
120 lb (54 kg) | 432 kcal | 540 kcal | 648 kcal |
140 lb (64 kg) | 512 kcal | 640 kcal | 768 kcal |
155 lb (70 kg) | 560 kcal | 700 kcal | 840 kcal |
165 lb (75 kg) | 600 kcal | 750 kcal | 900 kcal |
185 lb (84 kg) | 672 kcal | 840 kcal | 1,008 kcal |
200 lb (91 kg) | 728 kcal | 910 kcal | 1,092 kcal |
215 lb (97 kg) | 780 kcal | 975 kcal | 1,170 kcal |
Source: 2024 Adult Compendium of Physical Activities. Flat terrain, outdoor cycling.
Calories burned cycling 1 hour at 150 pounds at moderate pace: approximately 544 kcal. At vigorous pace the same rider burns approximately 680 kcal in the same 60 minutes. A 215 lb rider cycling vigorously for 1 hour crosses 975 kcal.
Calories Burned Cycling 1 Hour at Different Speeds
Speed is the fastest lever for increasing 1-hour calorie output. Moving from moderate to vigorous pace adds 25% more calories per hour. Moving to fast race pace (16 to 19 mph) adds 50% over moderate pace.
1-Hour Cycling Calories by Speed (155 lb / 70 kg)
Speed | MET | Calories Per Hour |
|---|---|---|
Leisure under 10 mph | 4.0 | 280 kcal |
Light commute 10 to 12 mph | 6.8 | 476 kcal |
Moderate 12 to 14 mph | 8.0 | 560 kcal |
Vigorous 14 to 16 mph | 10.0 | 700 kcal |
Fast 16 to 19 mph | 12.0 | 840 kcal |
Racing above 19 mph | 16.0 | 1,120 kcal |
Source: 2024 Adult Compendium of Physical Activities.
Racing at above 19 mph produces four times the hourly calorie burn of leisure riding. For most recreational cyclists who train at 12 to 15 mph, the realistic 1-hour output range is 500 to 750 calories depending on body weight and exact pace.
1-Hour Cycling Calories by Wattage
Wattage-based calorie estimates are more accurate than speed-based estimates for indoor cyclists with a power meter, because watts measure actual mechanical work rather than pace that can vary with wind and terrain. The 2024 Compendium of Physical Activities includes specific wattage-to-MET entries for stationary cycling a level of granularity unique to cycling among all activities in the database.
Stationary Bike 1-Hour Calories by Wattage (155 lb / 70 kg)
Wattage Output | MET | Calories Per Hour |
|---|---|---|
Under 50W (light effort) | 3.5 | 245 kcal |
75 to 100W (moderate) | 6.8 | 476 kcal |
100 to 150W (vigorous) | 8.8 | 616 kcal |
150 to 200W (very vigorous) | 11.0 | 770 kcal |
200W and above (elite range) | 12.0 to 14.0 | 840 to 980 kcal |
Source: 2024 Adult Compendium, wattage-specific MET entries.
A recreational stationary cyclist sustaining 100 watts for 1 hour burns approximately 476 calories. Increasing output to 150 watts for the same 60-minute session raises the burn to approximately 616 calories a 30% increase from a 50-watt improvement in power output. The stationary bike calories page includes the full wattage-to-calorie reference for all body weights.
Stationary Bike 1-Hour Calories
A stationary bike burns approximately 5 to 12% fewer calories per hour than outdoor cycling at the same perceived effort. Moderate stationary biking carries MET 6.8 compared to MET 8.0 for moderate outdoor cycling. This difference closes entirely when resistance is raised deliberately to match outdoor exertion levels.
Stationary Bike 1-Hour Calories by Body Weight (Moderate Intensity, MET 6.8)
Body Weight | Calories Per Hour (Stationary, Moderate) |
|---|---|
120 lb (54 kg) | 367 kcal |
140 lb (64 kg) | 435 kcal |
155 lb (70 kg) | 476 kcal |
175 lb (79 kg) | 537 kcal |
185 lb (84 kg) | 571 kcal |
200 lb (91 kg) | 618 kcal |
215 lb (97 kg) | 664 kcal |
A 185 lb person cycling 1 hour on a stationary bike at moderate effort burns approximately 571 calories. The same rider on an outdoor road bike at the same perceived effort burns approximately 672 calories. The stationary bike gap is real but modest and entirely closeable by riding with a higher resistance setting.
Exercise bike calorie displays commonly overestimate output by 20 to 30% because they use a population-average formula rather than your individual body weight and actual watt output. Treat the numbers above as more accurate planning references than your bike's console readout.
Cycling 1 Hour a Day for Weight Loss
A 1-hour daily cycling session creates a substantial weekly calorie deficit. For a 155 lb person cycling at moderate pace (MET 8.0), daily 60-minute rides produce 560 kcal per session, or 3,920 kcal per week from cycling alone.
Weekly and Monthly Calorie Output from 1-Hour Cycling Sessions
Sessions Per Week | Per Session (155 lb, Moderate) | Weekly Total | Monthly Total | Fat Loss (No Diet Change) |
|---|---|---|---|---|
3 sessions | 560 kcal | 1,680 kcal | 6,720 kcal | ~1.9 lb |
4 sessions | 560 kcal | 2,240 kcal | 8,960 kcal | ~2.6 lb |
5 sessions | 560 kcal | 2,800 kcal | 11,200 kcal | ~3.2 lb |
7 sessions | 560 kcal | 3,920 kcal | 15,680 kcal | ~4.5 lb |
3,500 kcal approximately equals 1 lb of body fat.
Cycling 1 hour per day, 5 days per week at moderate pace produces 11,200 monthly calories from exercise, enough to support approximately 3.2 lb of monthly fat loss for a 155 lb rider without changing food intake. Switching from moderate to vigorous pace (MET 10.0) raises the 5-day weekly total to 3,500 kcal exactly 1 lb of fat loss per week from cycling alone.
To see how a 1-hour daily cycling habit sits within your full daily energy balance, the TDEE calculator produces your personalised maintenance calories so you can calculate the true combined deficit from cycling plus dietary adjustment.
1-Hour Cycling vs Other 1-Hour Cardio Activities
A 1-hour moderate cycling session burns comparable calories to several popular alternatives for a 155 lb rider.
Activity | Duration | MET | Calories (155 lb) |
|---|---|---|---|
Brisk walking 3.5 mph | 1 hour | 4.3 | 301 kcal |
Moderate stationary cycling | 1 hour | 6.8 | 476 kcal |
Moderate outdoor cycling 12 to 14 mph | 1 hour | 8.0 | 560 kcal |
Swimming laps (moderate) | 1 hour | 8.3 | 581 kcal |
Vigorous outdoor cycling 14 to 16 mph | 1 hour | 10.0 | 700 kcal |
Running 6 mph (10 min/mile) | 1 hour | 9.8 | 686 kcal |
Running 8 mph (7.5 min/mile) | 1 hour | 13.5 | 945 kcal |
2024 Adult Compendium of Physical Activities.
Vigorous cycling at 14 to 16 mph produces 700 kcal per hour, slightly exceeding moderate running output (686 kcal), while producing significantly less joint impact. This makes 1-hour vigorous cycling the most efficient high-calorie, low-impact workout among common cardio formats. The main calories burned guide shows full cross-activity comparisons for all exercise types. For off-road calorie data, the mountain biking calories page shows how trail riding compares to road cycling at matched weights.
For shorter sessions, the 30-minute cycling calories page covers the same weight and speed data for half-hour rides. For distance-based calorie planning, the 10-miles cycling calories page and per-mile cycling rate page give distance-adjusted outputs.
What Is the Calorie Difference Between 1 Hour Cycling and Running?
Running burns more calories per mile than cycling because it is a weight-bearing activity with a flight phase in each stride. Per hour, the gap is smaller. At moderate intensity (running 6 mph vs cycling 12 to 14 mph), running burns approximately 686 kcal versus cycling's 560 kcal a 23% difference. At vigorous intensity, cycling at 14 to 16 mph (MET 10.0) closely approaches moderate running (MET 9.8) with outputs of 700 kcal versus 686 kcal per hour for a 155 lb rider.
Running also generates greater EPOC (Excess Post-Exercise Oxygen Consumption) than cycling at matched intensity adding 5 to 10% more post-workout calorie burn over the following hours. For the full side-by-side comparison with matched tables across speeds and distances, see the cycling calories hub.
For off-road riding, the mountain biking calories page shows how trail riding compares to road cycling at the same hourly intensity. For indoor training equivalent to a 1-hour road session, the stationary bike calories page provides resistance and wattage tables. Planning a longer route? The 20-mile cycling calories page covers the distance-based equivalent of roughly a 90 to 120-minute ride. For indoor class formats, the indoor cycling calories page covers spin class and Peloton session data.
Frequently Asked Questions About Calories Burned Cycling 1 Hour
How Many Calories Does Cycling 1 Hour Burn?
Cycling 1 hour burns between 280 and 1,120 calories depending on body weight and speed. A 155 lb (70 kg) person at moderate pace (12 to 14 mph) burns approximately 560 calories per hour. At vigorous pace (14 to 16 mph), the same person burns 700 calories per hour. A heavier 185 lb rider at moderate pace burns approximately 705 calories in 60 minutes.
How Many Calories Does Cycling 1 Hour Burn at 150 Pounds?
A 150 lb (68 kg) person cycling 1 hour at moderate pace (12 to 14 mph) burns approximately 544 calories. At vigorous pace (14 to 16 mph), the output rises to approximately 680 calories. On a stationary bike at moderate effort, the same 150 lb rider burns approximately 462 calories in 60 minutes.
How Many Calories Does a Stationary Bike Burn in 1 Hour?
A 155 lb (70 kg) person burns approximately 476 calories on a stationary bike in 1 hour at moderate effort (MET 6.8). At vigorous effort (MET 8.8 to 12.0), the same rider burns 616 to 840 calories per hour. Stationary bike calorie output is 5 to 12% lower than outdoor cycling at the same perceived effort because indoor riding removes wind resistance.
Does Cycling 1 Hour a Day Help Lose Weight?
Cycling 1 hour per day at moderate pace burns approximately 560 calories per session for a 155 lb person. Over 5 sessions per week, this creates a weekly exercise deficit of 2,800 calories nearly enough to lose 0.8 lb of body fat per week from cycling alone. Combined with a modest daily calorie reduction, a 1-hour daily cycling habit supports approximately 1 to 1.5 lb of weekly fat loss for most adults.ut Calories Burned Cycling 1 Hour
How Many Calories Does Cycling 1 Hour Burn?
Cycling 1 hour burns between 280 and 1,120 calories depending on body weight and speed. A 155 lb (70 kg) person at moderate pace (12 to 14 mph) burns approximately 560 calories per hour. At vigorous pace (14 to 16 mph), the same person burns 700 calories per hour. A heavier 185 lb rider at moderate pace burns approximately 705 calories in 60 minutes.
How Many Calories Does Cycling 1 Hour Burn at 150 Pounds?
A 150 lb (68 kg) person cycling 1 hour at moderate pace (12 to 14 mph) burns approximately 544 calories. At vigorous pace (14 to 16 mph), the output rises to approximately 680 calories. On a stationary bike at moderate effort, the same 150 lb rider burns approximately 462 calories in 60 minutes.
How Many Calories Does a Stationary Bike Burn in 1 Hour?
A 155 lb (70 kg) person burns approximately 476 calories on a stationary bike in 1 hour at moderate effort (MET 6.8). At vigorous effort (MET 8.8 to 12.0), the same rider burns 616 to 840 calories per hour. Stationary bike calorie output is 5 to 12% lower than outdoor cycling at the same perceived effort because indoor riding removes wind resistance.
Does Cycling 1 Hour a Day Help Lose Weight?
Cycling 1 hour per day at moderate pace burns approximately 560 calories per session for a 155 lb person. Over 5 sessions per week, this creates a weekly exercise deficit of 2,800 calories nearly enough to lose 0.8 lb of body fat per week from cycling alone. Combined with a modest daily calorie reduction, a 1-hour daily cycling habit supports approximately 1 to 1.5 lb of weekly fat loss for most adults.