Calories Burned Biking – How Many Calories Does Cycling Burn?

"I hope you love the products we recommend! When you buy through links on, We may earn an affiliate commission."

One of the biggest questions people ask when it comes to any form of exercise is how many calories it will burn. We know how important calories can be to reducing your body fat percentage. For those that love cycling, they simply want to know what are the calories burned biking.

That’s what we main the find out here. The question of how many calories burned biking often isn’t a straight-forward one. Different riders will ride at different intensities and then you also have factors such as your weight, quality of your bike and the surface you’re riding on.

Here we will take all of that into account when looking at your bike riding calorie burning. Read on to find out more!

How Many Calories Do You Burn Biking A Mile?

First and most important, the calories you burn depends on your weight, cycling intensity, speed, distance, and time. For example, if you are an adult weighing 180lbs, you can burn up to 50.31 calories biking per mile a moderate speed of 12 to 13.9 mph.

You can also burn anywhere between 32.70 to 65.40 calories per mile, cycling between 10 to 20 miles per hour. With that rate, cycling at a moderate intensity for a person weighing 180lb can burn around 250 calories cycling every five miles. Thus, it means you can have 2,000 calories burned biking for around 40 miles.          

how many calories does biking burn

How Does Speed Affect Your Calories Burned?

When you travel at a moderate steady speed without too much resistance, you use your aerobic metabolism. Doing this helps improve your heart and lungs and helps your body use up the glucose efficiently.

Furthermore, moderate cycling also helps your body to mobilize the fats stored in your muscles. However, suppose you cycle at higher speeds with excellent resistance. In that case, the body relies on the metabolism system but cannot maintain it for long.

Yet, when you cycle harder, the fiber in your muscles learns to adapt to different demands. So the faster your cycle, the more calories you burn as it uses up more energy faster.

When you look at a study from Harvard University biking for an hour at a moderate speed of twelve to thirteen miles per hour, a person with a weight of 155lbs can burn 298 calories in 30 minutes.

While another person with the same weight, cycling at a faster pace can burn 372 calories. So, in terms of how many calories does biking burn, it’s always better to go a little bit faster.

How Does Your Weight Affect Your Calories Burned Biking?

There is a difference in calories burned biking when it comes to weight. For example, if you have a weight of 205lbs, you burn 425 more calories than another person weighing 130lbs. This is going at the same speed biking for an hour. You are doing the same task for the same amount of time, but you exert more energy as you are heavier.

For instance, you use a stationary bike and have a weight of 130lbs while the other person is 205lbs. You both travel at the same light pace for an hour. The difference in calories burned is 102, while it more than doubles up to 284 calories at a vigorous rate.

Therefore, if you want to burn many calories weighing 130lbs, you need to cycle for at least 1.5 hours regardless of your pace. Weight is another significant factor in how many calories does cycling burn.

how many calories burned biking

How Does Incline Affect Your Calorie Burn?

When it comes to riding up and incline, your body needs to work harder, so it burns more calories than biking at a slower pace making it ideal for burning more calories. If you want the maximum calories burned cycling then and incline is great.

This means looking for more hills and adjusting your cycle route to something more challenging. Riding on an incline puts a put more stress on your muscles and you’ll soon feel a burn in your calves. This is great for burning calories.

What Type of Cycling Burns More Calories?

Calorie burn varies between indoor stationary biking and outdoor cycling. Biking outside is more challenging, and you constantly need to be aware of your surroundings. Furthermore, it provides you with more movements on roads and paths.

You also face wind resistance to inclines such as hills, making you burn more calories than indoor cycling. According to Harvard University, the difference can be quite significant.

For example, at a pace of 12 miles per hour for thirty minutes, you can burn 210 calories with an average weight of 125 pounds and 260 calories if you weigh 155 pounds. Comparing this to outdoor biking, you do burn slightly more at the same pace for 30 minutes.

A person with 125 pounds can burn 240 calories while a person weighing 155 pounds 298 calories. Lastly, a person weighing 185 pounds can burn 355 calories.

This shows that if you want to maximize how many calories burned biking, it’s best to get out there on a real bike rather than putting in work on an exercise bike.

how many calories does cycling burn

Where Is the Best Place to Ride Your Bike to Burn the Most Calories?

The best way to burn the most calories is to hit the gravel or trail roads with your bike. You can even take your cycle to where a sidewalk ends to spice your riding routine up. When you ride on unpaved surfaces, you need more energy, thus burning more calories.

The rougher a surface, the better workout you get. So invest in MBT to burn up to 600 calories an hour when hitting the trails. Not only do you burn calories but also build muscles in your chest, back, core, and arms.

If you only do coasting, you need to speed up your game. You need to keep those pedals turning on tailwind-assisted flats to slight descents or coming out of turns to burning those calories. Another sure way is to climb hills, and here a power meter helps to double your power output and calories burned.

All you need is to alternate between standing and sitting as it raises your heart rate and builds upper body strength.

Frequently Asked Questions:

Q. How many calories does cycle burn in 30 minutes?

Harvard University advises that when you bike at a moderate speed of 12 to 13.9 miles per hour, weighing 155lbs, you can burn 298 calories in 30 minutes. If you travel at a faster pace, you can burn 372 calories.

Q. How long will it take me to burn 1000 calories on a bike?

When you cycle at a pace of 16 to 19 miles per hour, you can easily burn 1000 calories in 56 to 83 minutes, depending on your weight and other factors.

Q. Are 30 minutes of cycling a day enough?

Yes, you can burn enough calories in 30 minutes as, on average, you can burn 200 calories. However, it does depend on a couple of factors, from your weight, resistance to the intensity of your workout. By upping, your resistance already helps in a 30-minute workout. Furthermore, you need to add in short to high-intensity intervals. For example, you can do a quick burst of sprints to high-resistance cycling.

Q. Is cycling better than running?

In either exercise, it depends on the length of time and intensity you do your training. For example, running can burn more calories than biking as you use more muscles. Yet, cycling is gentler on your body, and you can do it faster and longer than running and a personal choice.

Q. Does cycling reduce tummy?

Yes, it can help you lose your tummy fat, but it takes time. However, regular cycling helps enhance overall fat loss while promoting a healthy weight. You can do indoor or outdoor cycling to help with this.

calories burned cycling

Final Verdict:

As you can see, you can have many calories burned biking indoors or outside. Cycling is a great way to control your weight. You get time to spend outdoors breathing in the fresh air. Furthermore, it helps build your core, chest, bag, and leg muscles simultaneously. So start cycling or make it part of your daily exercise routine you will not be disappointed with the end results.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top