Whether you’re trying to lose weight or just aiming to burn calories during your workout, do you know how many calories you burn while cycling? There are several ways to determine how many calories you burn while riding a bike. Additionally, the amount of calories burned is directly proportional to various factors such as the intensity of the cycling session, body condition, age, gender, and duration of the ride. We’ve compiled the relationship between cycling and calorie burning for you.
How Many Calories Does Cycling Burn?
Cycling is a low-impact cardio exercise that can help you achieve your fitness and weight loss goals, and the benefits of cycling are numerous. The number of calories burned during a cycling workout, which also promotes fat burning, varies depending on factors such as the intensity of the workout, the type of cycling, and the individual’s metabolism rate. For example, outdoor cycling and indoor cycling sessions at a gym will affect calorie burn in different ways. Additionally, your body weight is a determining factor in how many calories you burn during the exercise.
Harvard Medical School provides estimates based on the relationship between cycling speed and calorie burn. For example, someone cycling at a speed of 12 to 13.9 miles per hour can burn the following amount of calories:
- An adult weighing 56 kg (123 lbs) can burn 480 calories,
- An adult weighing 70 kg (155 lbs) can burn 596 calories,
- An adult weighing 83 kg (183 lbs) can burn 710 calories.
As the cycling speed increases, the number of calories burned also increases proportionally. If the cycling speed is increased to 14 to 15.9 miles per hour:
- An adult weighing 56 kg (123 lbs) can burn 600 calories,
- An adult weighing 70 kg (155 lbs) can burn 744 calories,
- An adult weighing 83 kg (183 lbs) can burn 888 calories.
Another factor that affects the number of calories burned is the intensity of the workout. According to data from Global Cycling Network, low, medium, and high-intensity cycling sessions directly impact calorie burn:
- A leisurely bike ride outdoors at a low speed can burn around 300 calories per hour.
- A moderate cycling workout can help you burn about 600 calories per hour.
- During a cycling race or when riding on rough terrain, the intensity peaks. Such a high-energy workout can burn up to 1,000 calories per hour.
These examples confirm that the number of calories burned while cycling depends on various factors. So, how can you accurately calculate the calories burned based on individual data?
How to Calculate Calories Burned While Cycling?
There are several ways to calculate how many calories are burned while cycling. It’s important to remember that various factors influence the calorie burn, including:
- Your weight: The heavier you are, the more energy you expend to move. Therefore, the number of calories burned increases proportionally.
- Your speed: The faster you cycle, the more calories you burn. This is because your heart rate increases, and as your heart rate rises, your body requires more energy.
- Duration of cycling: The longer you ride, the more energy you expend and the more calories you burn.
Given these factors, there are various formulas for calculating calorie burn for men and women. Here’s an example formula for calculating calories burned during cycling:
For Men:
[(Age×0.2017)−(Weight×0.09036)+(Heart Rate×0.6309)−55.0969]×Time/4.184[(\text{Age} \times 0.2017) – (\text{Weight} \times 0.09036) + (\text{Heart Rate} \times 0.6309) – 55.0969] \times \text{Time} / 4.184For Women:
[(Age×0.074)−(Weight×0.05741)+(Heart Rate×0.4472)−20.4022]×Time/4.184[(\text{Age} \times 0.074) – (\text{Weight} \times 0.05741) + (\text{Heart Rate} \times 0.4472) – 20.4022] \times \text{Time} / 4.184According to another source, calorie burn can also be calculated using the duration of cycling and the average power applied:
Energy (Joule) = Power (Watt) x Time (Seconds)
However, due to the complexity of these formulas, using equipment such as fitness trackers or heart rate monitors can help you reach an accurate result more quickly.
Equipment That Helps Calculate Calories Burned While Cycling
If you don’t want to estimate calorie burn or deal with complex formulas, one of the most helpful tools for you will be equipment. Here are some devices that can help you determine how many calories you burn while cycling:
If you don’t want to estimate calorie burn or deal with complex formulas, one of the most helpful tools for you will be equipment. Here are some devices that can help you determine how many calories you burn while cycling:
Heart Rate Monitors
One of the most accurate ways to measure calories burned while cycling is by using heart rate monitors. These devices can be worn on the wrist or attached to the chest. For example, smartwatches worn on the wrist come equipped with various sensors to measure heart rate. Through their technological systems, they match the measured heart rate with other factors such as your age, weight, and gender to provide the closest possible result.
Fitness Apps
One of the easiest ways to track calorie burn is through fitness apps on smartphones. Since these apps don’t have access to your heart rate, they use GPS and speed data to provide estimated results. They combine your speed data with other factors such as your weight, age, and gender entered into the app to estimate the number of calories burned.
Power Meters
Often used by professionals, power meters focus on the energy expended while cycling. They calculate the power applied to the pedals. While it is one of the most accurate ways to calculate calorie burn, it requires a certain budget, so it may not be a popular choice among amateur cyclists.
What is the Weight Loss Potential of Cycling?
Cycling is a low-impact exercise that can support a healthy lifestyle. As a cardio workout, its potential for weight loss can be quite high. It is an effective workout for weight loss due to its ability to burn calories and improve metabolism.
During cycling, your body starts to break down stored fats and carbohydrates to generate energy. As your heart rate increases and your muscles are challenged, your metabolism speeds up, allowing you to continue burning calories even after you finish your ride. Additionally, cycling can help with muscle building. While pedaling, your leg muscles are heavily engaged, and this muscle activation not only aids in calorie burning but also supports long-term weight loss goals.
While cycling is generally a low-impact option, it can still be very effective for weight loss. Unlike running or HIIT workouts, cycling puts less strain on joints, especially the ankles. It’s also one of the best ways to raise your heart rate in a healthy manner. But how can you increase the number of calories burned while cycling?
Here are a few tips you can incorporate into your workout routine:
Increase Intensity
There is a significant difference between pedaling at a slow pace and pedaling at a fast pace. If your primary goal is to lose weight, it’s recommended to increase your pedaling speed. Boosting the intensity of your ride helps you make more progress toward your weight loss goals.
This is because your body uses more energy to pedal faster, leading to a higher calorie burn. As a result, the faster you cycle, the more calories you burn. For example, a steady and moderate 1-hour workout may burn around 300 calories. However, by increasing your riding speed, you can burn even more calories in the same hour.
Implement High-Intensity Interval Training (HIIT)
One of the most effective ways to challenge your body and accelerate fat loss is through HIIT workouts. This type of training alternates between low-intensity and high-intensity exercises. To turn your cycling workout into a HIIT session, you can cycle as fast as possible against high resistance for 30 to 60 seconds, then continue with low-intensity cycling for 2 to 3 minutes. Repeating this cycle for 20 to 30 minutes can help improve your cardio fitness and assist with fat loss. Performing HIIT on the bike can keep your metabolism active even after you finish pedaling and complete your workout.
Try Cross-Training
Adding variety to your training routine with alternative exercises can be more fun and effective than sticking to a single activity. It is recommended to include other types of workouts along with cycling in your weight loss journey. For example, in a weekly program, you can alternate between cycling and weight training.
Research shows that cross-training can benefit those looking to speed up their weight loss process. In this context, following a 20-30 minute cycling session with another 20-minute workout can help you reach your goals more efficiently.