December 1, 2020

Calories Burned Biking | Cycling Calories Burned Calculator

Riding on bicycle
Weight
Level

Duration
minutes

    Calories Burned Biking: 0 Kcal

    Calories burned cycling: what you should know

    how many calories are burnt while cycling? This is a million-dollar question that has been making rounds on the internet among cyclists and people looking to burn their body fat through cycling. It is quite easy to make an estimate of the number of calories burnt, however, it’s difficult to arrive at a precise figure. Not even gps devices and software applications can guarantee you such an outcome.

    Factors influencing calories burned in cycling

    just like other forms of exercise, the number of calories burnt during cycling is dependent on certain factors. While some of these factors are common to virtually all forms of exercise, there are some attributable to cycling. Some of them are illustrated below.

    • Wind resistance

    In this situation, the body is mandated to work harder so as to maintain a particular speed, improve balance, and stabilization. The work done by the body in trying to overcome the resistance of the wind while cycling results in burning more calories.

    • Tire rolling resistance

    The resistance experienced by a cyclist as a result of the tire varies, and is dependent on certain factors like the material of the inner tube, type of tire (e.g. Tubeless and tubular tire), tire width and pressure and many more.

    • Incline

    Basically, this is a slope either downhill or up. Uphill simply suggests a positive incline but harder, whereas downhill depicts ease. A fairly high incline burns more calories compared to a flat incline.

    How many calories does cycling burn in 30 minutes or 10km?

    According to the research carried out by harvard university, a 155-pounds person cycling at a modest speed of about 12 mph – 13.9 mph burns about 297 calories within or in 30 minutes. Meanwhile, if cycling at a greater speed of 14 mph – 15.9 mph, he will burn 371 calories.
    The amount of calories burned from a 150-pound person riding bike at diffrent speed:

    Speed
    10 mins
    15 mins
    20 mins
    30 mins
    40 mins
    60 mins
    5.5 mph
    41
    62
    83
    125
    166
    250
    9.4 mph
    69
    103
    138
    207
    276
    414
    10-11.9 mph
    80
    121
    161
    242
    323
    485
    12-13.9 mph
    95
    142
    190
    285
    381
    571
    14-15.9 mph
    119
    178
    238
    357
    476
    714
    16-19 mph
    141
    212
    283
    425
    567
    850
    > 20 mph
    188
    282
    376
    564
    752
    1128

    The amount of calories burned cycling at speed of 14 mph:
    Distance
    130 lbs
    150 lbs
    170 lbs
    190 lbs
    5 miles
    216
    250
    283
    316
    6 miles
    268
    309
    350
    392
    8 miles
    350
    404
    458
    512
    10 miles
    443
    511
    580
    648
    15 miles
    660
    762
    863
    965
    20 miles
    887
    1023
    1160
    1297
    25 miles
    1104
    1274
    1443
    1613

    A 190-pounds person riding a bike 10 miles burns 648 calories from this chart above. A 130-pounds person burns 443 calories on a 10-mile bike ride. What do you see? Alright, weight can quite obviously affect calories burned while riding a bike.

    Calories burned in mountain biking

    The rougher the surface of the track, the more the energy dissipated in the process. This is a result of the tire rolling resistance which requires that the cyclist put in more effort in order to scale through.
    Typically, a steady mountain biking will burn about 600 calories per hour on a landscape of moderate difficulty. This amount however decreases for lower weight and increases for higher weights.

    Mountain Bike Calories Burned

    Mountain
    10 mins
    15 mins
    20 mins
    30 mins
    40 mins
    60 mins
    BMX / mountain, general
    87
    131
    175
    263
    350
    526
    competitive, racing
    165
    247
    330
    495
    660
    990
    uphill, vigorous
    144
    216
    288
    433
    577
    866
    mountain / Duration
    10 mins
    15 mins
    20 mins
    30 mins
    40 mins
    60 mins
    BMX / mountain, general
    101
    151
    202
    303
    404
    607
    competitive, racing
    190
    285
    381
    571
    762
    1143
    uphill, vigorous
    166
    250
    333
    500
    666
    1000
    mountain 10 mins
    15 mins
    20 mins
    30 mins
    40 mins
    60 mins
    BMX / mountain, general
    114
    172
    229
    344
    458
    688
    competitive, racing
    215
    323
    431
    647
    863
    1295
    uphill, vigorous
    188
    283
    377
    566
    755
    1133
    Mountain 10 mins
    15 mins
    20 mins 30 mins
    40 mins
    60 mins
    BMX / mountain, general
    128
    192
    256
    384
    512
    769
    competitive, racing
    241
    361
    482
    723
    965
    1447
    uphill, vigorous
    211
    316
    422
    633
    844
    1266

    Calories burned in stationary biking

    In a general sense, an average individual is estimated to burn about 450 to 750 calories per hour in stationary cycling. And of course, the number of calories burnt in this case is also dependent on the aforementioned factors such as speed, time spent biking, and the weight of the individual among others.

    Stationary Bike Calories Burned Chart

    watts
    10 mins
    15 mins
    20 mins
    30 mins
    40 mins
    60 mins
    30-50 watts
    36
    54
    72
    108
    144
    216
    51-89 watts
    49
    74
    99
    148
    198
    297
    90-100 watts
    70
    105
    140
    210
    280
    421
    RPM/Spin bike class
    87
    131
    175
    263
    350
    526
    101-160 watts
    90
    136
    181
    272
    363
    544
    161-200 watts
    113
    170
    227
    340
    454
    681
    201-270 watts
    144
    216
    288
    433
    577
    866
    watts
    10 mins
    15 mins
    20 mins
    30 mins
    40 mins
    60 mins
    30-50 watts
    41
    62
    83
    125
    166
    250
    51-89 watts
    57
    85
    114
    171
    228
    342
    90-100 watts
    80
    121
    161
    242
    323
    485
    RPM/Spin bike class
    101
    151
    202
    303
    404
    607
    101-160 watts
    104
    157
    209
    314
    419
    628
    161-200 watts
    130
    196
    261
    392
    523
    785
    201-270 watts
    166
    250
    333
    500
    666
    1000
    watts
    10 mins
    15 mins
    20 mins
    30 mins
    40 mins
    60 mins
    30-50 watts
    47
    70
    94
    141
    188
    283
    51-89 watts
    64
    97
    129
    194
    259
    388
    90-100 watts
    91
    137
    183
    275
    367
    550
    RPM/Spin bike class
    114
    172
    229
    344
    458
    688
    101-160 watts
    118
    178
    237
    356
    475
    712
    161-200 watts
    148
    222
    296
    445
    593
    890
    201-270 watts
    188
    283
    377
    566
    755
    1133
    watts
    10 mins
    15 mins
    20 mins
    30 mins
    40 mins
    60 mins
    30-50 watts
    52
    79
    105
    158
    211
    316
    51-89 watts
    72
    108
    144
    217
    289
    434
    90-100 watts
    72
    153
    205
    307
    410
    615
    RPM/Spin bike class
    128
    192
    256
    384
    512
    769
    101-160 watts
    132
    199
    265
    398
    530
    796
    161-200 watts
    165
    248
    331
    497
    663
    995
    201-270 watts
    211
    316
    422
    633
    844
    1266

    How many miles to cycle to lose a pound?

    The number of miles to cycle to lose a pound cannot be obtained directly. However, according to findings, it is observed that the average person can burn about 500 to 800 calories per hour cycling. Just like i’ve mentioned earlier, the number of calories burnt bicycling depends to a large extent on the incline of topography, body weight, the speed and distance you cover, wind resistance, and others.
    Let say it took you an hour to travel a distance of 15 miles, of which about 750 calories were burned. And we know that a pound is equivalent to 3500 calories. Therefore, to lose a pound, it is estimated that you must travel a distance of 70 miles which can be covered in about 4 and a half hours.
    A further cut of about 600 – 1000 calories per day from your regular diet will help you burn about 1 – 2 pounds per week.

    How to burn more calories while cycling?

    If your goal is to lose some weights, then cycling is just a very good way to get started. It is like you actually killing two birds with one stone – you get to lose some pounds while doing something fun. Yes, cycling is fun.
    However, that cycling is fun doesn’t mean it’s easy. In order for you to be more efficient as much as possible while cycling, there are certain things you should do.

    • Do not eat before a ride.

    This is recommended because when you wake up in the morning, your body is still in a semi fasting state. So, jumping on your cycle shortly after without food will encourage your body to burn more fat.

    • Riding different routes
    • Having moderate intensity rides that last two hours on a weekly basis
    • Joining a group ride sometimes, to boost your morale.
    • Lastly, be consistent.

    Calories burned cycling vs running

    • The number of calories burned by cycling and running

    It can be depicted from the image above that a 150 lbs person who runs and covers a mile in 6 minutes was able to burn about 1000 calories per hour. That same person also cycling at 16-19 miles per hour will at the same time burn about 850 calories.
    This suggests that if you pedal at the same heart rate that you run, you are burning an equivalent number of calories. However, according to findings, running tends to burn more calories compared to cycling.

    • People with a poor physical condition

    In the case of people who have suffered injuries, such as foot and knee problems, cycling is often recommended. Cycling is considered a low impact exercise suitable for people of all ages.

    • Obese people

    For obese people looking to lose weight, experts suggest burning about 500 calories per day more than consumed. This is equivalent to a 45-minutes session of cycling for a cyclist weighing about 180 lb.

    • People with chronic illness

    If you have a chronic health condition, a doctor’s recommendation is very important before increasing any exercise. Meanwhile, pedaling is gentler on the body but capable of aggravating back pain issues.

    • Healthy person

    For people in this category, a mix between the two forms of exercise is recommended. By taking a closer look at both exercises, you will realize that the two sports in actuality make use of similar muscle groups and are capable of helping you burn a reasonable number of calories when done right.

    • Which one is easier to lose a pound?

    The number of calories you burn while running or cycling is dependent on the length of time and intensity. However, running uses more muscles and as such, tends to burn more calories.

    • Which one requires fewer limiting conditions?

    In general, cycling is obviously more expensive compared to running. This is due to the bicycle acquisition cost incurred and the subsequent maintenance costs, whereas running costs relatively nothing. With your pair of sneakers, you are good to go.

    Recent research findings: wearable devices were inaccurate

    Recently, wearable devices have been extensively in use for various exercise related needs. However, the accuracy of these monitors is still subject to questioning due to the absence of genuine data regarding their validity.
    Hence, this study (validity of wearable activity monitors during cycling and resistance exercise by benjamin d boudreaux et al, 2018) was carried out to evaluate the validity of 8 different monitors for heart rate (hr) compared with an electrocardiography (ecg) and another 7 monitors for energy expenditure (ee) compared with a metabolic analyzer during resistance exercise and graded cycling.
    To start with, 50 participants were made to complete separate trials of graded cycling and 3 sets of 4 resistance training at a 10-repetition-maximum load using 8 different brands of wearable monitors.
    It was obtained from the results that none of the devices were valid for ee during resistance exercise and cycling.
    Conclusively, the effect of wearable devices on the hr differed greatly at different exercise intensity and the ee estimates from the devices were deemed inaccurate.(From this link:
    https://pubmed.ncbi.nlm.nih.gov/29189666/)
    another search shows that wrist-worn wearables are all not accurate for monitoring calories during exercise activity.(From the link: https://pubmed.ncbi.nlm.nih.gov/32374274/).

    Reasech: cycling can reduce Stomach fat

    In another research (exercise-induced changes in visceral adipose tissue mass are regulated by il-6 signaling: a randomized controlled trial by wedell-neergaard et al, 2019)
    the visceral adipose tissue is detrimental to one’s metabolic health and exercise has been identified to reduce its concentration in the body. However, the underlying physiological mechanisms remain a mystery till date.
    It was hypothesized that reductions in belly fats as a result of constant exercising like cycling are mediated by interleukin-6 (il-6). Hence, to carry out this research, a single-center, randomized, double-blind, parallel-group trial was employed.
    The subjects were randomized 1:1:1:1:1 in a modified 2×2 factorial design to undergo exercise (cycling) or no exercise and with or without tocilizumab (il-6 blockade) for a period of 12 weeks.
    As expected from the study, a similarity was observed between the design baseline factors amongst the groups. Although this research is not for directly proving the benefits of cycling exercise, it still clearly shows that losing stomach fat with riding a bike is feasible.
    However,this from a side, it was obtained from the trial that there was a reduction in belly fats following the cycling exercise.

    Sources and External Resources
    Wrist-Worn Wearables for Monitoring Heart Rate and Energy Expenditure While Sitting or Performing Light-to-Vigorous Physical Activity: Validation Study
    Validity of Wearable Activity Monitors During Cycling and Resistance Exercise
    Exercise-Induced Changes in Visceral Adipose Tissue Mass Are Regulated by IL-6 Signaling: A Randomized Controlled Trial