Calories Burned Cycling Moderate Calculator - I measured 590 at 82kg
Y.W. Fung · 2026-05-24 · Apple Watch Ultra
590
kcal / hour
295
kcal / 30 min
590
kcal / 60 min
Compared with sitting ~80 kcal/h: +510 extra
Your burn calculator
Burn this food off
View 6 foods that need this burnFoods near your 295 kcal estimate.
2026-05-24, 82kg, Apple Watch Ultra HR 145 avg. My reference for cycling moderate is 590 kcal per hour. 30°C with a breeze, 4:00pm on the Tsuen Wan waterfront bike path. The wind resistance was real.
MET 6.9 is the approximate equivalent of my 82kg rate, not a separate measurement. My 82kg reference is 590 kcal/hour. At 70kg, that's about 504. At 98kg, about 705. The formula (minutes × MET × 3.5 × kg) / 200 is reference only. USDA FoodData is used for food cost, not exercise burn.
What could 30 min cover? About 295 kcal, close to Dubai Choco Mochi (295 kcal). I'd treat that as a comparison, not a reason to earn a meal.
Moderate cycling is a steady ride you can sustain rather than a sprint between traffic lights. A separated bike path, a quiet road or an indoor bike gives more consistent pedalling than a stop-start commute. On the Tsuen Wan waterfront path, open stretches make it easier to find a comfortable cadence and keep the wheels turning.
Warm air and a breeze can feel cooling at first, but a headwind asks more of the legs than the speed display suggests. You should feel your breathing pick up while still being able to speak. Hills, tyre pressure and repeated stops all change the effort, so identical ride times need not feel alike.
Calories by body weight
Estimated kcal at moderate effort, scaled from the 82kg reference.
| Weight (lbs / kg) | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (56.7kg) | 102 | 204 | 306 | 408 |
| 155 lbs (70.3kg) | 126 | 253 | 379 | 506 |
| 185 lbs (83.9kg) | 151 | 302 | 453 | 604 |
| 215 lbs (97.5kg) | 175 | 351 | 526 | 702 |
Questions I get
How much does cycling moderate burn in 30 minutes?
At my 82kg reference, 295 kcal. I'd adjust for your weight and effort above.
Would I burn the same amount at 70kg?
Probably not. The weight-scaled estimate is 504 kcal per hour, not a personal measurement.
Is the MET figure my actual Watch result?
No. MET 6.9 is an approximate equivalent of the 82kg rate, not another Watch measurement. I use 590 kcal/hour as the starting point.