Calories Burned Cycling at a leisurely pace (under 10 mph) at 75 kg — 300 kcal per Hour
Cycling at a leisurely pace (under 10 mph) at 75 kg (165 lb) burns about 300 kcal per hour. That figure comes from the activity's MET value of 4 in the 2011 Compendium of Physical Activities, multiplied by body weight: 4 x 75 kg x 1 hour = 300 kcal. This page works the numbers out in full - for 15, 30, 45, 60 and 90 minutes, across all four weight bands, and against four comparable activities at the same weight - so you can plan sessions with real figures instead of guessing.
Cycling at a leisurely pace means riding slowly enough to enjoy it: under 10 mph (under 16 km/h), on flat ground, with no hurry. The Compendium rates it at 4.0 METs, which makes it a moderate-intensity activity — about the same effort as brisk walking, but covering far more ground. It is the pace of a ride to the shops, a gentle spin around the park, or a family ride on a cycle path.
Leisurely cycling suits beginners, older riders, families, and anyone returning to exercise after a break. The headline number to remember is 300 kcal per hour at 75 kg, or about 150 kcal for a 30-minute ride. Everything below is an estimate: MET values are population averages, and your own burn will vary with fitness, hills, wind and the bike you ride. Treat the figures as a planning tool, not a personal measurement.
Calculate your own numbers
Use the calorie calculator to work out your own burn for cycling at a leisurely pace (under 10 mph) at your exact weight and session length. Enter your weight, pick the activity and set the duration, and the tool applies the same MET formula shown below. You can also try the maintenance calorie calculator to see how this session fits into your total daily energy use.
Related pages in this section:
Calories Burned Cycling at a leisurely pace (under 10 mph) at 55 kg — 220 kcal per Hour
Calories Burned Cycling at a leisurely pace (under 10 mph) at 65 kg — 260 kcal per Hour
Calories Burned Cycling at a leisurely pace (under 10 mph) at 85 kg — 340 kcal per Hour
The formula, shown and cited
The standard way to estimate the energy cost of an activity is the MET formula from the Compendium of Physical Activities (Ainsworth et al., Medicine & Science in Sports & Exercise, 2011; 43(8): 1575-1581):
Calories (kcal) = MET x body weight (kg) x duration (hours)
One MET is the energy you use sitting quietly at rest - about 1 kcal per kilogram of body weight per hour. An activity rated at 4 METs therefore uses 4 times as much energy as resting. The Compendium's MET values come from published studies that measured oxygen use during each activity, so they are measured averages, not guesses. The value used here, 4, is the one recorded for cycling at a leisurely pace (under 10 mph) in the FitCalc activity data.
Worked through for this page:
- MET for cycling at a leisurely pace (under 10 mph): 4
- Body weight: 75 kg (the midpoint of the 70-80 kg band, 165 lb)
- Duration: 1 hour
- Calculation: 4 x 75 x 1 = 300 kcal
For a 30-minute session the same calculation is 4 x 75 x 0.5 = 150 kcal. Nothing else is hidden in the maths - if your weight or duration changes, only those two numbers change.
Your numbers at 75 kg
| Duration | Calculation | Calories burned |
|---|---|---|
| 15 minutes | 4 x 75 x 0.25 | 75 kcal |
| 30 minutes | 4 x 75 x 0.5 | 150 kcal |
| 45 minutes | 4 x 75 x 0.75 | 225 kcal |
| 60 minutes | 4 x 75 x 1 | 300 kcal |
| 90 minutes | 4 x 75 x 1.5 | 450 kcal |
That is about 5.0 kcal per minute of cycling at a leisurely pace (under 10 mph) at this weight. A short session still counts: even 15 minutes burns 75 kcal, and three 15-minute sessions across a day add up to the same 225 kcal as one 45-minute session.
How the burn changes with body weight
The MET value stays the same - it describes the activity, not the person - but the calorie total scales with weight, because a heavier body costs more energy to move:
| Body weight | Calories per hour | Calories per 30 minutes |
|---|---|---|
| 55 kg | 220 kcal | 110 kcal |
| 65 kg | 260 kcal | 130 kcal |
| 75 kg | 300 kcal | 150 kcal |
| 85 kg | 340 kcal | 170 kcal |
Two people doing the same activity for the same time can therefore burn quite different amounts, and that is expected - it is physics, not a mistake in the formula. If your weight sits between two rows, your figure sits between the two values.
How cycling at a leisurely pace (under 10 mph) compares
Here is cycling at a leisurely pace (under 10 mph) against four other activities at the same 75 kg, all using the same MET formula:
| Activity | MET | Calories per hour at 75 kg |
|---|---|---|
| cycling at a leisurely pace (under 10 mph) | 4 | 300 kcal |
| walking at a moderate pace (3 mph) | 3.3 | 248 kcal |
| cycling at a light effort (10-11.9 mph) | 6.8 | 510 kcal |
| swimming at a leisurely pace | 6 | 450 kcal |
| gardening | 3.8 | 285 kcal |
Use this table to choose, not to judge. A higher number means a harder session, not a better one: the activity you enjoy and repeat three times a week beats the activity that burns more per hour but that you quit after a fortnight. Mixing intensities across the week - one harder session, two easier ones - is usually more sustainable than doing the hardest activity every time.
Fitting cycling at a leisurely pace (under 10 mph) into your week
| Sessions per week | 30 minutes each | 60 minutes each |
|---|---|---|
| 2 sessions | 300 kcal | 600 kcal |
| 3 sessions | 450 kcal | 900 kcal |
| 5 sessions | 750 kcal | 1500 kcal |
At 4.0 METs, leisurely cycling is moderate-intensity activity, so it counts directly toward the widely used adult activity target of 150 minutes of moderate activity a week. Five 30-minute rides a week give you 150 moderate minutes and burn about 750 kcal a week at 75 kg. Because the pace is gentle, you can ride most days without needing recovery time — which is exactly what makes it such a good way to build a lasting exercise habit.
How to use the result
Ride on flat cycle paths or quiet roads to start with, and keep the pace conversational — if you can talk easily, you are at the right effort. Use an upright, comfortable bike with a saddle at the right height: when the pedal is at the bottom, your knee should be slightly bent. Build up gradually, adding ten minutes to your longest ride each week, and carry water on warm days. A leisurely ride is ideal for active recovery the day after a hard workout, and for building the habit of regular exercise without soreness. If you are tracking food as well, add the ride's calories to your total daily energy expenditure for that day, and remember that the figure is an estimate with roughly 10-20% uncertainty. Do not eat back every calorie the calculator shows. If you are aiming to lose weight, keep the deficit modest - 300-500 kcal a day is a common, sustainable range - and keep your total intake above the safety floors of 1,200 kcal a day for women and 1,500 kcal a day for men unless a healthcare professional advises otherwise.
What the number does NOT tell you
The MET formula assumes steady cycling on level ground at a leisurely pace, so it does not account for hills, headwinds, or the type of bike: a heavy city bike with wide tyres costs more effort than a light road bike at the same speed. It does not account for your fitness or body composition, it does not include the small afterburn that follows exercise, and it says nothing about the fitness, balance or mood benefits of cycling. It also cannot tell you whether cycling is safe for you: if you have a heart condition, joint problems or any other health concern, check with a healthcare professional before starting a new exercise routine. Use the calorie figure as a planning estimate.
Frequently asked questions
How many calories do I burn cycling at a leisurely pace for 30 minutes at 75 kg?
About 150 kcal. The maths is 4.0 METs x 75 kg x 0.5 hours = 150 kcal. That is an estimate from the Compendium average — hills, wind and a heavier bike will raise the real figure.
Is leisurely cycling enough exercise?
Yes, if you do enough of it. At 4.0 METs it counts as moderate-intensity activity, so 150 minutes a week — five 30-minute rides — meets the widely used adult activity target. It is also one of the most sustainable forms of exercise, because it is gentle on the joints and easy to fit into daily life as transport.
How far can I cycle in an hour at a leisurely pace?
Under 10 miles (16 km), by definition — and most leisurely riders cover 7-9 miles in an hour on flat ground. At 8 mph, an hour of riding at 75 kg burns about 300 kcal, which works out at roughly 38 kcal per mile.
Does a heavier bike burn more calories?
At the same speed, yes — a heavier bike, wide tyres and an upright riding position all add resistance, so you work harder. The Compendium figure of 4.0 METs is an average across typical bikes, so your own burn will be a little higher on a heavy city bike and a little lower on a light road bike.
Can leisurely cycling help with weight loss?
It can help, but only as part of an overall calorie deficit. At 75 kg, an hour burns about 300 kcal, and five 30-minute rides a week burn about 750 kcal — a useful contribution, though smaller than faster cycling. Weight loss still comes from the total balance of food and activity across the week. Aim for a gradual loss of 0.5-1% of body weight per week, and never drop below 1,200 kcal a day (women) or 1,500 kcal a day (men) without medical supervision.
Estimates only, not medical advice. Minimum safe intakes: 1,200 kcal/day women, 1,500 kcal/day men - consult a healthcare professional before a very-low-calorie diet.