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Burn Calories and Feel Great: The Ultimate Guide for Calories Burned Biking
calories burned biking
Categories: Bicycles
Published: October 5, 2023

Have you ever wondered about the amount of calories burned biking?

Cycling is more than just a fun and enjoyable activity. It’s also an excellent way to burn calories and lose weight. If you’re looking to shed some pounds and feel great, hopping on a bike might be just what you need. In this blog post, we’ll explore the benefits of cycling for weight loss, how many calories you can burn biking, and tips to get the most out of your cycling workouts. Whether you’re new to cycling or a seasoned rider, you’ll find everything you need to know to start burning calories and reaching your weight loss goals with cycling.

The Benefits of Cycling for Weight Loss:

Cycling is an excellent cardiovascular exercise that can help you burn calories, boost metabolism, and improve your overall fitness level. When you cycle, you’re engaging multiple large muscle groups simultaneously – including your legs, core, and arms – which helps your body burn calories and fat more efficiently. Cycling is also a low-impact exercise that’s easy on your joints, making it an excellent choice for people who are looking to lose some body fat or have mobility issues. Additionally, cycling outdoors can be a great way to enjoy nature, reduce stress, and boost your mood.

How Many Calories Can You Burn Biking?

The number of calories you burn cycling depends on various factors, including your body weight, cycling speed and duration, terrain, and level of exertion. On average, a 150-pound person can burn up to 240 calories cycling for 30 minutes at a moderate pace of 12-13 miles per hour. If you increase your cycling speed to 16-19 miles per hour, you can burn up to 360 calories in the same amount of time. To maximize your calorie burn, consider adding intervals, hills, and sprints to your cycling workouts.

Tips to Get the Most Out of Your Cycling Workouts:

To get the most out of your cycling workouts, it’s essential to focus on both intensity and duration. As mentioned earlier, adding intervals, hills, and sprints to your cycling workouts can help you increase your calorie burn and improve your overall fitness level. It’s also important to vary the duration of your workouts, so your body doesn’t get used to the same routine. Aim to cycle for at least 30 minutes per day, five days a week, to maximize your weight loss potential. Finally, don’t forget to fuel your body with the right nutrients before and after your cycling workouts, such as lean protein, healthy fats, and complex carbohydrates.

Choosing the Right Bike:

When it comes to cycling for weight loss, choosing the right bike is crucial. While you don’t necessarily need an expensive or fancy bike to get started, it’s important to choose one that’s comfortable and fits your body correctly. Consider factors such as bike frame material, saddle shape and size, handlebar height and width, and pedal type. If you’re not sure where to start, consider visiting a local bike shop or consulting with a professional bike fitter to find the perfect bike for your needs.

Group of bikers

How Many Calories Will Cycling Burn in 30 Minutes, 1 Hour, 2 Hours, 3 Hours and at Different Distances?

Biking is an excellent form of exercise that can help with getting into shape, improving cardiovascular health, and aiding weight loss. However, not everyone knows how many calories they burn while biking for different times and distances. The good news is that with a little math, it’s possible to determine the calorie burn rate of your biking sessions. Next, we’ll explore the caloric expenditure of biking for different durations and distances and provide you with the knowledge you need to make the most of your bike rides!

The calorie burn of biking is affected by various factors, such as body weight, biking speed and terrain, and fitness level. On average, a person weighing 155 pounds (70 kg) can burn approximately 210 calories biking at a moderate pace (12-14 mph) for 30 minutes, 420 calories for an hour, and 840 calories for 2 hours. For a 3-hour biking session, you can burn around 1260 calories.

The distance biked and the speed you ride at also affect the number of calories you burn. Generally speaking, the faster and farther you bike, the more calories you will burn. When biking at different distances, we can assume that a person weighing 155 pounds will burn around 40-50 calories per mile biked, depending on the terrain. This means that if you ride for 1 mile, you can expect to burn around 40-50 calories, 80-100 calories for 2 miles, and 120-150 calories for 3 miles.

Another thing to consider is your biking intensity. If you increase your biking speed or ride uphill, you’ll burn more calories. This is based on how much energy you use to pedal and maintain balance, leading to higher calorie expenditure. You can use a heart rate monitor to track your biking intensity and ensure you’re getting the most out of your workout.

Finally, your body weight plays a significant role in the number of calories you burn while biking. A heavier person will burn more calories as it takes more energy to move a larger body mass. An individual weighing 200 pounds can burn around 270 calories doing moderate cycling for 30 minutes, while a person weighing 125 pounds may burn around 170 calories for the same amount of time.

Whether you’re a seasoned cyclist or a beginner thinking about losing weight, it’s essential to understand how to calculate the calorie burn rate of your biking sessions as it has plenty of health benefits. By knowing how many calories you burn while biking, you can better manage your nutrition intake to achieve your fitness goals. Remember that biking is not only an effective way to burn calories and improve your health, but it’s also a fun activity that helps you connect with nature and explore your surroundings. So, hop on your bike, and enjoy the ride while burning off those calories!

2 People riding bikes

Calories Burned Biking Calculator: All You Need to Know

Biking is a fun and enjoyable way to stay fit and healthy. Besides the physical benefits, it also helps reduce stress levels, improves cardiovascular health, and boosts mood and energy levels. If you’re someone who loves to bike regularly, you may be curious about how many calories you burn during each session. Knowing this information can help you plan your workouts more effectively and maintain a healthy caloric intake. Below, we’ll talk about how to use a calculator to estimate the calories burned during biking and other factors that affect this calculation.

Using a Calorie Calculator:

There are several online calorie calculators available that can estimate the number of calories burned during biking based on factors like your weight, the duration of your ride, and the speed at which you’re cycling. To use these calculators, you need to input your weight and the duration of your ride, and the tool will determine the estimated calories burned. You may also need to factor in other variables like the terrain, resistance level, and your bike type. Some helpful calorie calculators for biking include MyFitnessPal, MapMyRide, and Endomondo.

Calculating Calories Burned with a Heart Rate Monitor:

Another way to track your calorie burn during biking is by using a heart rate monitor. This device can measure your heart rate and estimate the number of calories burned based on your heart rate and body weight. However, this method is not as accurate as using a calorie calculator since it may not factor in variables like the terrain and other environmental factors.

Decorated bicycle

Factors That Affect Calorie Burn During Biking

Several factors can affect the number of calories you burn during a biking session, including:

Body Weight:

The more you weigh, the more calories you burn since it takes more energy to pedal the bike.


Cycling uphill or against the wind requires more effort and, therefore, more calories burned.

Bike Type:

Road bikes and mountain bikes burn different amounts of calories, with mountain biking burning more calories due to their heavier weight and greater resistance. On a stationary bike or exercise bike, you may burn a different number of calories than biking outside.

Other Benefits of Biking:

Besides calorie burn, biking offers several health and wellness benefits, including:

Improved Cardiovascular Health:

Biking is a great form of cardio exercise that helps strengthen the heart and lungs.

Reduced Stress Levels:

Biking helps reduce stress levels and promotes relaxation.

Boosted Mood and Energy Levels:

Regular biking can increase endorphin production, leading to a boost in mood and energy levels.

Knowing how many calories you burn during biking can be helpful in planning workouts and maintaining a healthy calorie intake. You can use an online calorie calculator or a heart rate monitor to estimate calories burned, but keep in mind that factors like body weight, resistance, and bike type also affect calorie burn. Besides the physical benefits, biking offers several mental and emotional benefits that can improve overall wellness and quality of life. So, hop on your bike and enjoy the ride!

In Summary:

Cycling is an excellent way to burn calories, lose weight, and improve your overall health and fitness level. By focusing on high-intensity interval training, varying the duration of your workouts, and fueling your body with the right nutrients, you can maximize your weight loss potential with cycling. Remember to choose a bike that’s comfortable and fits your body correctly, and don’t forget to enjoy the journey along the way. With these tips and tricks, you’ll be well on your way to reaching your weight loss goals with cycling.

Myrtle Beach Bicycles

Myrtle Beach Bicycles has the perfect bike for your health journey. Stop by and we will help you find the perfect bike that fits your lifestyle!


Murrells Inlet, South Carolina


(843) 215-7433




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