Want to stay healthy and fit? Nothing can help you in achieving this goal other than regular physical activities. Doctors recommend doing 75 minutes of vigorous and 150 minutes of low-intensity exercise in a week to stay fit.
Among various other physical activities, riding a bike is the best option. It’s not only a great way to travel but also to lose weight and burn calories. You can do this low-intensity exercise, both indoor and outdoor.
Have you ever thought about how many calories do you burn on a bike ride? The answer to this question can be tricky as the number of calories burnt depends on many factors. Some of these factors are the type of bike, resistance, and speed of riding.
However, this article will help you know the number of calories you can burn on a bike ride. Let’s start.
What are the calories?
Before knowing how biking burns calories, you must understand what calories are.
A calorie is a unit of energy. It measures the amount of energy we get after eating food. Moreover, calories also refer to the amount of energy that we burn after having regular exercise.
The calories that we get and calories we lose decide our fitness and body weight. If you’ve gained more energy than you burn, you’ll put on the weight. On contrary, if you burn more calories than you gain, you’ll lose weight.
How does biking burn calories?
The human body needs calories to perform essential metabolic functions such as breathing, respiration, and circulation.
Biking is aerobic exercise, and it works in the same way as any other active exercise. During vigorous exercise, the rate of metabolic activities increases in the body. For instance, according to CDC, a person’s heart rate will increase to 64-76% of the maximum heart rate during moderate-intensity exercises. Similarly, the heart rate of a person rises to 77-93% of the maximum heart rate during intense exercise.
The increase in metabolic activities demands more calories to meet their energy needs. It’s the ATP molecule that helps to meet the energy demands during the increased metabolic activities. Now the question is from where this ATP comes?
When a person rides a bike, his body uses oxygen to convert sugar and fats into ATP. So, the more a person breathes during exercise, the more calories he would burn.
How to determine the number of calories you burn while biking?
The following factors play an essential role in determining the calories you would burn while biking:
Your body weight:
Bodyweight is a vital factor to know the amount of energy burnt while cycling. The more is your body weight, the more energy you require for cycling. As a result, you will burn a higher amount of calories.
The speed at which you ride the bike also plays an essential role in burning the accumulated calories. For instance, if you’re riding at a slow speed, you need less energy. As a result, you fewer calories you’ll burn. On the other hand, the case is totally opposite if you’re riding at a higher speed.
Lastly, you need to consider the biking duration to determine how many calories you have burned. The longer the biking rides you take, the more calories you would burn.
So, take longer and faster bike rides to lose weight. You would definitely burn more fat in less time.
How many calories do you burn on a bike ride?
Are you ready to measure the calories you burn on a bike ride, considering the above factors?
Calories burnt based on weight.
Let consider; you had ridden the bike for 30 minutes at 10 mph. The calories you would burn depend on your weight.
- If your weight is 120-175 lb, you will burn 215-240 calories.
- If your weight is 200-250 lb, you will burn 300-360 calories.
- If your weight is 300-350 lb, you’ll burn 420-500 calories.
Calories burnt based on riding duration:
Now, it’s time to know the number of calories you can burn with constant speed and weight. For instance, if you weigh 154lb and had ridden the bike at <10mph, you’ll lose
- 145 calories after 30 minutes
- 290 calories after 60 minutes
Calories burnt based on riding speed:
As discussed above, your body will burn more energy at a higher speed. For instance, a person with a weight of 155lb will burn:
- 298 calories in 30 minutes at the pace speed of 12 to 13.9 miles/h.
- 372 calories in 30 minutes at the faster pace of 14 to 15.9 miles/h.
Can you lose weight by riding a bike?
Yes, riding a bike can help you to lose weight. The simple strategy behind weight loss is, you have to lose more calories than you gain.
Do you have set a goal to lose 1lb per week? Well, you need a deficit of 3500 calories to achieve this goal. Or you need to lose 500 calories per day. And riding a bike for 30 minutes will definitely help you to achieve this goal. But do remember cycling alone can do nothing. You need to shift towards a healthy diet and a healthy lifestyle. For instance, a healthy sleeping cycle can help you a lot in losing weight.
Q:How many calories do you burn when you ride a bike for 30 minutes?
A: The amount of calories burnt depends on your body weight, your riding pace, besides riding duration. Let’s have a look at both factors.
At moderate riding pace
- A 125lb person can lose 210 calories
- A 155lb person can lose 260 calories
- A 185lb person can lose 311 calories
At a higher riding pace,
• A 125lb person can lose 315 calories
• A 155lb person can lose 391 calories
• A 185lb person can lose 466 calories
Q: Can you lose belly fat by cycling?
A: Of course, any cardio workout such as cycling and running is best to lose belly fat. Losing belly fat demands burning calories rather than muscle training. And there is no alternative for longer and low-intensity exercises to lose calories. Cycling is also such an exercise. With cycling, you can burn 400-100 cal/h.
Q: How many calories can you burn at a 45-minute bike ride?
A: The calories you can depends on the riding time. Let’s look at how many calories you can lose at a moderate riding speed in 45 minutes.
• A 150lb person can lose 429
• A 200lb person can lose 572
• A 250lb person can lose 714
Q: How long do I need to ride a bike to burn 1000 calories?
A: At the riding speed of 14 to 15.9 mph, it’ll take 56 to 83 minutes for you to lose 1000 cal. You can lose the same amount of calories in 67-100 minutes while running at a speed of 6mph.
You can achieve the goal of losing 1000 calories of weight in less time by riding on hills.
Finally, after a brief discussion, we’ve found the answer to How many calories do you burn on a bike ride? Well, it depends on several factors. However, cycling can make weight loss fun for you. By choosing the right riding time and riding pace, you can get your desired weight.