How much calories do you burn biking or cycling?

Biking is one great cardio exercise you can do. It’s amazing because it is healthy, and also can be pretty refreshing. You can enjoy the sights as you get your blood pumping and sweat out calories.

Cycling is a great exercise routine to burn a lot of extra calories, and also build endurance and muscle strength. The exercise regime is mostly centered on the legs and somewhat on the spine though, so it might be a good idea to supplement it with upper body and arm workout regimes.

How many calories do you burn biking?

burn calories

How many calories one burns in any exercise is never an exact science, and often an estimate. The actual amount varies with a lot of factors, which include, but are not limited to, genetic predispositions, medical specifications of your body, intensity of working out and how used to your muscles are to the exercise you’re doing.
That said, there is a pretty accurate approximation you can make, through your weight, height and exertion level. Here is a quick guide.

  • Cycle at 12-13 mph with moderate exertion, and a 130 pound person burns slightly over 470 calories. A 155 pound person burns over 560, a 180 pound person burns 650, and a 200 pound person burns about 740 calories.
  • Cycling at 14-15 mph causes a 130 pound person to burn 590 calories, a 155 pound person to lose 704 calories, a 180 pound person to sweat out over 810 calories and a 200 pound person about 925 calories, assuming they’re investing a lot of effort into the exercise.
  • Cycling faster can burn you as many as 940, 1120, 1305 and 1490 calories for a person weighing 130, 155, 180 and 200 pounds respectively.

The number of calories can also vary depending on the weather outside, the build of your bike and how warmed up you are, though these aren’t very significant differences.

How to burn more calories biking?


There aren’t many things you can do to burn many more calories. However, you can definitely burn a few more, and they can shave a scoop of ice cream off your conscience when they accumulate over time. Sounds like a great deal, doesn’t it? Here’s how to claim it.

  • Take a challenge. Push yourself to ride faster and/or longer. Take a detour to a dirt road, or ride to the next landmark along the way instead of turning at your usual one. Cycling faster and longer, demands the best road bikes which are rough n tough to withstand your workout regime.
  • Keep yourself hydrated. Biking makes many of us sweat pretty hard. So you need to compensate the water. It is also better to avoid sports drinks. Regular tap water should work ok.
  • Eat sufficient calories. If you eat less than 75% of your calorie requirements for a long time, your body goes into starvation mode and slows down your metabolism to conserve energy and ensure your survival in what it perceives as famine conditions. This slows down the rate of disposal of calories, which is opposite to what we want.

I hope this helps you know more about biking. Tell us if you’d like us to cover something more about the topic in the comments below.

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