How Many Calories Does Biking Burn?

December 24, 2022
Fitness exercise

If you’re a cyclist, it may be helpful to know “How many calories does biking burn?”. Not only is monitoring your calorie burn a great way to improve your workout routines and make sure you’re burning as many calories as possible, but it can also be a great way to make sure you’re not overdoing it. Let’s read this article with Liftyolife ( for more information!

1. Factors That Affect How Many Calories You Burn on an Exercise Bike

Before answering the question “How many calories do you burn biking?”, you need to know factors that affect the number of calories burned on an exercise bike.

  • Type of Exercise Bike: Generally, you will burn a lot of calories on an indoor spin bike or cycle than on a stationary bike, in particular a recumbent bike, since the muscle activation is greater on spin bike exercise.
  • Body Size: The more weight you are, the more calories you will burn per minute from biking. Males are likely to burn more calories during working out than females for this reason, even in the same body weight because males have a higher rate of lean body mass than females.
  • Duration of Your Workout: A high-intensity and short workout on an exercise bike can potentially burn a lot of calories compared to an easy, long aerobic training, relying on the duration and intensity.
  • The Intensity of Your Workout: One of the main factors in the number of calories burned on biking is the vigor in your exercise. Increasing pedaling speed and resistance increase the energy output or wattage required to ride a bike. Moreover, standing up on an indoor cycle for climbs and doing high-intensity intervals also increases the number of calories you will burn in the exercise.

2. How Many Calories Does Biking Burn?

How many calories does riding a bike burn? How many calories does cycling burn? In accordance with Harvard University, riding a bike at a moderate speed between 12 and 13.9 miles per hour helps a 155-pound individual to burn 298 calories in 30 minutes. At a faster rate, from 14 to 15.9 miles per hour, an individual of the same weight will burn 372 calories from biking.

2.1. Calories Burned Outside Biking

An individual may burn marginally more calories when biking outside. Biking at a moderate pattern outdoors may burn the below number of calories over 30 minutes:

  • 185 pounds: 355 calories burned.
  • 155 pounds: 298 calories burned.
  • 125 pounds: 240 calories burned.

Several people may choose mountain biking or BMX. This exercise will likely lead a person to burn a lot of calories since the individual may be navigating rocky, rough areas and going up hills.

Regarding Harvard University, an individual burns the following number of calories when biking on the mountain for 30 minutes, depending on their weight:

  • 185 pounds: 377 calories burned.
  • 155 pounds: 316 calories burned.
  • 125 pounds: 255 calories burned.
How Many Calories Does Biking Burn?

How Many Calories Does Biking Burn?

2.2. Calories Burned Stationary Biking

The calorie burn might be marginally different between using a bike outside and an indoor stationary bike. Biking outdoors is more dynamic because you have to be aware of your surroundings and various movements when you turn to follow paths. Moreover, there can be inclines, like hills and wind resistance, which may help you burn many calories compared to indoor cycling, relying on the spin class you do.

Regarding Harvard University, the number of calories burned to ride a stationary bike at a “moderate” pattern varies depending on a person’s weight.

A moderate pattern is about 12 to 13.9 miles per hour. Here are the number of calories burned by average weight in 30 minutes:

  • 155 pounds: 260 calories burned.
  • 125 pounds: 210 calories burned.

3. Calculate How Many Calories Does Riding A Bike Burn

You can calculate your caloric burn in two steps:

  • Step 1: Searching the metabolic equivalents (METS) for the method(s) of riding a bike you would like to do in Arizona State University’s Compendium of Physical Activities.
  • Step 2: Using Cornell University’s METS-to-calories calculator to change the number from Step 1 into calories burned.

This number may only be an evaluation; however, knowing that you just burned some calories while having a great time biking can be motivating.

How many calories does biking burn? A 155-pound individual who rides a bike at a moderate speed from 12 to 13.9 miles per hour will generally burn 298 calories in 30 minutes, according to Harvard University. Depending on the type of exercise bike, intensity, duration of your workout, and body size, each person’s number of calories burned is different. Once you have adapted to a moderate riding exercise, you need to add some intensity intervals, which are better for burning calories. Liftyolife ( hopes you enjoyed the article about the number of calories burned from biking.

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