How Many Calories Do I Burn Road Cycling?

As cycling enthusiasts, we love the thrill of the open road and the freedom it gives us to explore new territories. But aside from the joy of riding, we also want to know that our time on the saddle is not wasted by indulging in post-ride snacks that defeat all our weight loss goals. So we often ask ourselves, “How many calories do I burn road cycling?”

How Many Calories Do I Burn Road Cycling

How Many Calories Do I Burn Road Cycling?

The average person can burn anywhere from 450 to 750 calories per hour of cycling, depending on these factors.

For example, a 30-minute moderate cycling session can burn around 202 calories for an average woman and 225 calories for an average man.

But, if you want to maximize calorie burn, you might consider increasing your speed or distance.Biking at a moderate speed of 12-13.9 miles per hour can lead to burning around 298 calories in just 30 minutes for a 155-pound person.

Factors that Affect Calorie Burn While Cycling

By understanding these factors and incorporating them into your cycling routine, you can maximize your calorie burn and achieve your fitness goals.

These factors include your weight, speed, duration of exercise, and the intensity of your workout.

For example, a heavier person may burn more calories than a lighter person at the same speed and duration, while a faster cycling speed will generally result in a greater calorie burn.

Additionally, the resistance on a stationary bike or the terrain on a road bike can also impact the amount of calories burned.

Calculating Calorie Burn Based on Weight, Speed, & Time

In order to determine how many calories you burn while road cycling, you need to consider a number of factors including your weight, speed, and the duration of your ride.

By calculating these variables, you can get a more accurate estimate of how many calories you are burning.

One useful tool for calculating calorie burn is a MET unit, which measures your metabolic rate compared to your resting rate. This can help you understand how much energy your body is using during exercise.

MET Unit and Calorie Burn

METs measure the amount of energy expended during a physical activity, with one MET being the energy expended while sitting calmly.

For example, cycling at a leisurely pace of 12 mph is equivalent to 8 METs.

By knowing this information, you can calculate the corresponding calorie burn based on your weight, speed and time spent cycling.

While METs serve as a helpful tool in determining calorie burn, it’s important to keep in mind that these calculations are only estimates. Factors such as individual metabolism and intensity level can also influence the amount of calories burned during cycling.

To determine the number of calories expended during an activity, one can use the following equation: METs X 3.5 X BW (KG) / 200 = KCAL/MIN.

Impact of Increased Cycling Speed on Calorie Burn

As a cyclist increases their speed, they can expect to burn more calories. For instance, cycling at an average speed of 16-19 mph burns around 725-825 calories per hour for a 155-pound person.

This is because the energy required for cycling is proportional to the force required to move your body and bike at greater speeds.

What’s more, higher speeds increase the cyclist’s heart rate and oxygen consumption, leading to greater calorie burn.

However, it’s important for cyclists to build up their speed gradually and maintain proper form to avoid injury.

Calories Burned During Home Cycling Exercise

A 155-lb (70.3 kg) individual can burn up to 260 calories in half an hour of moderate intensity cycling. For those who weigh more, the calorie burn increases.

For instance, for a 200-lb (90.7 kg) person, an hour of home cycling can burn up to 476 calories.

Additionally, a 45-minute indoor cycling workout can burn between 350-600 calories.

Several factors influence the calorie burn during home cycling exercise, including the intensity of the workout and the individual’s current fitness level.

To maximize calorie burn, individuals should increase resistance and incorporate interval training.

Weight Equivalent of Calories Burned While Cycling

Knowing the weight equivalent of the calories burned while cycling helps people understand how their exercise impacts their weight loss journey.

For example, biking for an hour at a moderate speed of 14-15.9 miles per hour, a 155-pound (70.3kg) person can burn around 372 calories. This is equivalent to approximately 0.106 pounds (0.048 kg) of weight loss, assuming a deficit of 3,500 calories per pound.

A person can tailor their cycling sessions based on their weight loss goals, and adjusting the time, speed, or intensity can make a difference.

Moderate Speed Cycling and Calorie Burn

According to a study by Harvard University, a 155-pound person cycling at a moderate pace for 30 minutes burns 252 calories.

This amount may vary slightly depending on factors such as weight, speed, and time.

For an 185-pound person cycling at a moderate pace, the calorie burn is estimated to be around 294 calories for 30 minutes.

A person weighing 125 pound, can burn about 210 calories.

These numbers may seem modest, but cycling at this pace is a great way to get active and burn some calories. Even a short 30-minute ride can make a difference, and the benefits of regular exercise are well worth it.


Factors that affect calorie burn during cycling include weight, speed, and time spent cycling. On average, a person can burn between 100 and 650 kcal per hour of cycling. The higher the speed, the more calories are burned, with cycling at 12 mph potentially burning over 540 calories in an hour. Stationary cycling can also be an effective way to burn calories, with a moderate pace for 30 minutes burning 260 calories.


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