How Many Calories Do You Burn Cycling? Biking Calorie Calculator

How Many Calories Do You Burn While Biking?

Riding a bike is a great way to get exercise while also getting from point A to point B. But have you ever wondered just how many calories you're burning while pedaling away? Using a biking calorie calculator can help you estimate your calorie burn while cycling.

The number of calories burned biking depends on a few key factors:

Your Weight

The heavier you are, the more calories you'll burn while biking. A heavier person has to exert more energy to move their body weight on a bike. So someone who weighs 150 pounds will burn fewer calories biking than someone who weighs 200 pounds.

Biking Speed

The faster you pedal and the more distance you cover, the more calories you'll burn. Biking at a moderate speed of 12-14 mph will burn more calories per hour than biking slowly at 6-8 mph.

Terrain

Riding on flatter terrain is less challenging than riding up hills. When biking uphill you have to work against gravity, which increases the intensity and burns more calories.

Biking Time

The longer you spend biking, the greater the calorie burn. Riding a bike for 30 minutes will result in a lower calorie burn than riding for 60 minutes.

Using a Biking Calorie Calculator

A biking calorie calculator is a tool that allows you to input details about your bike ride to estimate how many calories you burned.

Here are the key factors a calorie calculator will ask for:

• Your weight
• Biking duration
• Biking speed or distance
• Terrain flat vs. hills

With this information, the calculator will provide an estimate of the total calories burned while biking. Some factors that impact calorie burn which can't be entered into a calculator include:

• Fitness level
• Wind resistance
• Coasting vs. pedaling the entire time
• Cadence - pedal revolutions per minute

So while the calculator estimate won't be exact, it will be very close and give you a good sense of your biking calorie expenditure.

Biking Calorie Calculator Example

Let's say you weigh 170 pounds and bike for 30 minutes on a flat trail at a moderate speed of 12 mph covering 6 miles. You would input:

• Weight: 170 pounds
• Time: 30 minutes
• Distance: 6 miles
• Terrain: Flat

The biking calorie calculator would estimate you burned about 223 calories during this 30 minute, 6 mile bike ride.

Calories Burned Biking at Different Speeds and Times

Here are some estimates for calorie burn at different biking speeds and durations for a 150 pound person:

Biking for 30 Minutes

• Leisurely 6 mph: 149 calories
• Moderate 12 mph: 298 calories
• Fast 16+ mph: 446 calories

Biking for 60 Minutes

• Leisurely 6 mph: 298 calories
• Moderate 12 mph: 596 calories
• Fast 16+ mph: 893 calories

As you can see, doubling your biking time also doubles your calorie burn. And the faster you bike, the more calories you'll burn per hour.

Calories Burned Biking vs. Running

So how does biking compare to running in terms of calories burned? Here is an estimate of calories burned per hour for a 150 pound person:

• Biking leisurely (6 mph): 149 calories
• Biking moderately (12 mph): 298 calories
• Running jogging (5 mph): 498 calories
• Running sprinting (8 mph): 796 calories

At a moderate pace, running burns about twice as many calories as biking. But biking at a fast speed can provide a calorie burn approaching that of jogging.

Tips to Maximize Calorie Burn Cycling

Here are some tips to help you burn even more calories while biking:

Increase speed

Pedal faster to cover more distance and burn more calories per hour.

Add hills

Seek out hilly routes instead of flat terrain to increase the intensity.

Stand up

Stand periodically while pedaling to engage new muscles and burn more calories.

Add intervals

Alternate short bursts of fast pedaling with easier pedaling to boost calorie burn.

Increase resistance

Make it harder to pedal by shifting to a higher gear or setting the resistance higher if on an indoor bike.

Pedal faster

Aim for a cadence of 80-100 RPM to maximize calorie expenditure.

The Benefits of Biking for Weight Loss

Along with burning calories, biking offers many benefits that can aid weight loss:

• Low impact: Easy on joints unlike running
• Accessible: Can bike at many different fitness levels
• Convenient: Bike for transportation and exercise
• Enjoyable: Biking outdoors explores new areas
• Effective: Bikes allow high calorie burn at faster speeds

Cycling is an activity the entire family can do together. And the more you bike, the easier and more efficient you become allowing you to burn even more calories.

Biking to Reach Weight Loss Goals

Combining cycling with a healthy diet is the most effective way to reach weight loss goals. Here is an example:

• Goal: Lose 1 pound per week through calorie deficit
• Calorie deficit needed: 500 calories/day
• Burn 250 calories/day through 45 minutes of moderate biking
• Cut 250 calories/day from diet

This balanced approach leads to steady 1 pound per week weight loss. Biking makes it easier to maintain a consistent calorie deficit without feeling deprived. And the cardio and strength benefits of biking will keep you healthy and fit.

The Best Bike Types for Weight Loss

While any type of cycling will burn calories, some bikes are better suited for optimizing calorie expenditure:

Upright or Hybrid Bikes

Great for beginners, upright bikes distribute weight evenly and allow you to burn calories while riding comfortably. Hybrid bikes have flat handlebars like mountain bikes and can be ridden on trails or pavement.

Mountain Bikes

Rugged mountain bikes easily handle uneven terrain and dirt trails. The varied landscape engages your core and challenges your muscles to burn more calories.

Road Bikes

With drop handlebars and skinny tires, road bikes are ideal for fast riding on pavement. You can burn major calories riding for cardio at high speeds.

Spin Bikes

Stationary spin bikes allow you to pedal your heart out from home. Features like weighted flywheels, varied resistance levels, and performance metrics maximize calorie burn indoors.

Tracking Calories Burned Biking with a Fitness Tracker

Wearing a fitness tracker while cycling allows you to monitor metrics like calories burned, mileage, speed, heart rate, and more. Many fitness trackers have built-in capabilities to track cycling as an activity. Data about your rides can then sync to your smartphone or computer for review.

Here are some of the best fitness trackers and smartwatches for cycling:

• Apple Watch
• Garmin Forerunner
• Fitbit Charge
• Polar M430
• Wahoo Elemnt

Using a tracker gives you accurate feedback on your biking efforts. Monitoring your calorie burn over time allows you to set cycling goals and visualize your progress losing weight.

Burning Calories Biking Indoors vs. Outdoors

Is it better to bike indoors or outdoors when aiming to burn calories? Both have pros and cons:

Indoor Cycling Calories Burned

Pros:

• Not affected by weather
• Structured workout programs
• Precise tracking of metrics
• Added calorie burn from resistance

Cons:

• Can get boring without scenery change
• Stationary so no variation in terrain
• Less motivation without people around
• Need special equipment like spin bike

Outdoor Cycling Calories Burned

Pros:

• Explore new places and scenery
• Real-world terrain adds challenge
• More fun with other cyclists
• Any outdoor bike will suffice

Cons:

• Impacted by weather and road conditions
• Hard to track metrics precisely
• Safety concerns with traffic
• No structured program

The ideal approach is a mix of indoor and outdoor cycling workouts. But either way, cycling can help you burn major calories and reach your weight loss goals.

FAQs

How many calories does bike riding burn?

Calories burned biking depends on your weight, speed, time biking, and terrain. For a 150 lb person, 30 minutes of moderate 12 mph biking burns around 300 calories. Doubling your time or speed will double the calorie burn.

Is cycling good for weight loss?

Yes, cycling is fantastic for weight loss! Biking allows you to burn calories through cardio exercise. And cycling is low impact, accessible for all fitness levels, and a calorie-torching activity at faster speeds.

Does cycling slim your thighs?

Cycling is very effective for slimming thighs and legs. Pedaling works the quadriceps, hamstrings, glutes, and calf muscles. The aerobic exercise burns thigh fat and builds tone in leg muscles leading to slimmer thighs.

Is 30 minutes of cycling a day enough?

It depends on your goals. For general health, 30 minutes of moderate cycling daily is great. But for weight loss, longer rides of 45-60 minutes are recommended to maximize calorie burn. Interval training helps burn more calories in less time as well.

The Takeaway

Biking is a fun activity that also provides an effective calorie-burning workout. Making cycling a regular part of your routine can help you reach weight loss goals through the calorie deficit created. Take advantage of biking calorie calculators and fitness trackers to estimate your burn and monitor progress. And choose the right bike, indoor or outdoor terrain, speed, and time cycling to burn even more calories.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.