Cycling, 16–19 mph (Fast) — Calories Burned Calculator
A fast club-ride pace. Aerodynamic drag dominates at this speed, so riding position, wind and drafting change the cost more than the speed band alone suggests. The Compendium of Physical Activities lists Cycling, 16–19 mph (fast) at 12 METs: at 154 lb (70 kg) that is about 440 kcal in 30 minutes, 403 kcal of it above rest.
Cycling, 16–19 mph (Fast) — Calories Burned Calculator reference last updated · reference source
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What this tool does
A fast club-ride pace. Aerodynamic drag dominates at this speed, so riding position, wind and drafting change the cost more than the speed band alone suggests. The Compendium of Physical Activities lists Cycling, 16–19 mph (fast) at 12 METs: at 154 lb (70 kg) that is about 440 kcal in 30 minutes, 403 kcal of it above rest.
How to use the Cycling, 16–19 mph (Fast) — Calories Burned Calculator
- Check Activity (Compendium MET): 12.
- Review the Cycling, 16–19 mph (Fast) — Calories Burned Calculator result and its exact-value comparison table.
- Verify assumptions before applying the result.
Formula
gross kcal = MET × 3.5 × weight kg / 200 × minutes; net above-rest kcal = (MET − 1) × 3.5 × kg / 200 × minutes (Compendium of Physical Activities)
- met
- Activity (Compendium MET)
- weight
- Body weight (lb, before metric conversion)
- minutes
- Activity minutes
MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.
Worked example
Cycling, 16–19 mph (Fast) — Calories Burned Calculator: Activity (Compendium MET) = 12. A fast club-ride pace. Aerodynamic drag dominates at this speed, so riding position, wind and drafting change the cost more than the speed band alone suggests. The Compendium of Physical Activities lists Cycling, 16–19 mph (fast) at 12 METs: at 154 lb (70 kg) that is about 440 kcal in 30 minutes, 403 kcal of it above rest.
Inputs
- Activity (Compendium MET)Cycling, 16–19 mph (fast) — MET 12
- Body weight154 lb
- Activity minutes30
Result
- Estimated gross calories (kcal)440.08
- Estimated net calories above rest (kcal)403.4
Cycling, 16–19 mph (Fast) calories by duration at 154 lb (70 kg)
| Duration | Gross kcal | Net kcal above rest |
|---|---|---|
| 15 min | 220 | 202 |
| 30 min | 440 | 403 |
| 45 min | 660 | 605 |
| 60 min | 880 | 807 |
| 90 min | 1320 | 1210 |
| 120 min | 1760 | 1614 |
Results explained
- Estimated gross calories (kcal)
- Estimated gross calories (kcal) from the formula above. MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.
- Estimated net calories above rest (kcal)
- Estimated net calories above rest (kcal) from the formula above. MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.
Frequently asked questions
About 440 kcal gross at 154 lb (70 kg) using the Compendium value of 12 METs — 403 kcal above what you would burn resting.
About 880 kcal per hour at 154 lb, or roughly 147 kcal every 10 minutes. Scale in proportion to your own body weight.
12 METs, the Compendium of Physical Activities (Ainsworth et al.) value for "Cycling, 16–19 mph (fast)". One MET is resting energy use, so this activity costs about 12 times the resting rate.
About 34 minutes at 154 lb at the full 12 MET intensity. Rest breaks and lower-effort stretches extend the real time needed.
The formula scales with body weight: at 120 lb the same 30 minutes costs about 343 kcal and at 200 lb about 572 kcal. Technique, terrain and fitness shift the individual result further, typically by ±15–20%.