Cycling is a popular and enjoyable way to stay fit, explore new places, or get around town. Whether you’re cycling on a flat road, climbing hills, or riding on a mountain trail, it’s a great way to burn calories and improve your overall health. But exactly how many calories does cycling burn? This depends on several factors, including your cycling intensity, duration, speed, terrain, and body weight.
In this article, we’ll break down everything you need to know about how cycling burns calories, and how you can maximize your calorie burn while enjoying your ride.
Factors That Affect Calorie Burn
Before we dive into specifics, it’s important to understand that the number of calories you burn while cycling is influenced by several factors. These include:
Cycling Intensity: The harder you ride, the more calories you burn. Pedaling faster, tackling steep hills, and riding on rough terrain will all increase your calorie burn.
Duration: The longer you ride, the more calories you’ll burn. A 30-minute ride won’t burn as many calories as a 60-minute ride at the same intensity.
Speed: Faster cycling speeds require more energy, leading to a higher calorie burn. However, this also depends on how long you maintain that speed.
Terrain: Cycling on flat terrain burns fewer calories than cycling uphill. Climbing hills or riding on a rough trail challenges your muscles more, increasing the number of calories you burn.
Body Weight: The more you weigh, the more energy your body requires to perform physical activities, including cycling. Heavier riders generally burn more calories than lighter riders.
Cycling Style: Whether you’re cycling outdoors or indoors on a stationary bike can also affect the number of calories burned. Outdoor cycling tends to engage more muscles due to the varied terrain, while stationary biking offers a consistent workout.
Calories Burned by Cycling at Different Intensities
The number of calories you burn depends significantly on how intensely you cycle. Here are some rough estimates for the number of calories burned by a person weighing around 155 pounds (70 kg), cycling at different intensities:
Light Cycling (leisurely pace, around 12-13.9 mph)
Calories burned per hour: 280-420 calories
This pace is great for beginners or those looking for a light workout. It’s ideal for enjoying a leisurely ride or commuting to work.
Moderate Cycling (14-15.9 mph)
Calories burned per hour: 420-500 calories
If you can maintain a moderate pace for an hour, you’ll start seeing more significant calorie burn. This pace is great for cyclists looking for a steady workout without overexerting themselves.
Vigorous Cycling (16-19 mph)
Calories burned per hour: 560-840 calories
For more experienced riders, this pace is ideal for improving cardiovascular fitness and burning fat. You’ll notice a significant calorie burn if you keep up this intensity.
Very Vigorous Cycling (20+ mph)
Calories burned per hour: 840-1,200 calories
If you’re a competitive cyclist or cycling at a very fast pace, you’ll burn a high number of calories. This intensity is typically seen in racing or high-performance cycling.
Hill Climbing or Off-Road Cycling
Calories burned per hour: 500-1,000 calories
Cycling uphill or on difficult trails engages more muscles, increasing calorie expenditure. The steeper the hill, the more effort your body needs to put in, and the more calories you’ll burn.
How Your Weight Affects Calorie Burn
Your body weight plays a big role in how many calories you burn during exercise. A heavier person generally burns more calories because their body requires more energy to move. Here’s an estimate of how much a person weighing different amounts might burn while cycling at a moderate pace (14-15.9 mph) for an hour:
- 125 pounds (56.7 kg): Around 420 calories per hour
- 155 pounds (70 kg): Around 500 calories per hour
- 185 pounds (83.9 kg): Around 600 calories per hour
- 205 pounds (93 kg): Around 650 calories per hour
Cycling Calories Burned Based on Terrain
The terrain you ride on significantly impacts the number of calories you burn. Different terrains challenge your body in unique ways, requiring more or less effort:
Flat Roads
- Cycling on flat roads at a moderate pace is great for building endurance and burning calories, but it’s easier than cycling on hills or rough trails.
- Calories burned per hour: 400-600 calories
Hilly Terrain
- Cycling uphill requires more effort, which means more calories are burned. The steeper the hill, the more intense the workout.
- Calories burned per hour: 600-1,000 calories, depending on the steepness and your pace.
Mountain Biking or Off-Road Cycling
- Off-road cycling on rough trails can be physically demanding due to the uneven surfaces and the need for balance. It also engages your core and upper body more than flat or road cycling.
- Calories burned per hour: 500-800 calories
Cycling Duration and Its Effect on Calorie Burn
The duration of your cycling session is just as important as the intensity. Even a long, slow ride can burn a substantial number of calories if you ride for a long period. Here’s an estimate of how many calories a 155-pound (70 kg) person might burn during different cycling durations at a moderate pace (14-15.9 mph):
- 30 minutes: 250-300 calories
- 1 hour: 500 calories
- 2 hours: 1,000 calories
- 3 hours: 1,500 calories
If you’re aiming for weight loss or improving your fitness, longer rides at a moderate or vigorous intensity will help you burn more calories and fat.
Cycling as Part of a Weight Loss Plan
Cycling can be a fantastic addition to a weight loss plan. To lose weight, you need to burn more calories than you consume, and cycling can help you achieve that. Here are some tips to maximize your calorie burn:
Increase Intensity: Higher intensity rides burn more calories. Try cycling at a faster pace or incorporating interval training into your routine for a bigger calorie burn.
Add Hills: Hill climbs force your body to work harder, burning more calories in less time. Try finding routes with more elevation or use a stationary bike with adjustable resistance.
Ride Longer: Longer rides naturally lead to more calories burned. Aim for at least 45 minutes to an hour of cycling per session to see meaningful results.
Combine Cycling with Other Exercises: Pair cycling with other forms of exercise, such as strength training or running, to further boost your calorie burn and build muscle.
Track Your Progress: Use a fitness tracker or cycling app to monitor your speed, distance, and calories burned. This can help you stay motivated and adjust your workouts as needed.
Indoor Cycling and Calories Burned
Indoor cycling, whether on a stationary bike or during a spin class, can also be a great way to burn calories. The intensity of indoor cycling classes is often high, especially in spin classes, where instructors lead you through intervals, hill climbs, and sprints. Here’s an estimate of how many calories a person weighing around 155 pounds (70 kg) would burn during indoor cycling:
Moderate intensity (easy pace): 400-500 calories per hour
High intensity (spin class or vigorous pace): 600-800 calories per hour
Conclusion
Cycling is an effective and enjoyable way to burn calories and improve your fitness. The number of calories you burn depends on factors like your cycling intensity, body weight, terrain, and duration. On average, cyclists can burn anywhere from 280 to 1,200 calories per hour, depending on how fast they ride and the type of terrain they tackle.
To maximize your calorie burn, try increasing your ride’s intensity, riding longer, or cycling on hilly terrain. No matter how you cycle, it’s a fantastic way to stay active, enjoy the outdoors, and burn calories effectively.
Remember, while calorie burn is important, cycling offers numerous other health benefits such as improving cardiovascular health, building muscle strength, and boosting mental well-being.
Related topics
- Is a Foldable Bike Good?
- Is Doing Bicycle Exercise Good for Burning Fat?
- How Far Should I Bike to Lose Weight?