Cycling is one of the most enjoyable and effective ways to stay fit and keep your body, lose weight, and improve overall health. But one thing is how many calories do you burn during cycling? If you are a beginner cycling rider and want to understand how this activity can help you reach your fitness goals for your body, this article is for you.
Whether you are riding a bicycle outdoors or using a stationary bike at home or indoors, cycling burns many calories while being easy on the joints. Let’s break it down step by step in simple language, so you can know exactly what to expect from your rides, and you can check your calorie burn using a bicycle calorie calculator tool that will help you to achieve your fitness goal.
What Are Calories and How Many Calories Does Cycling Burn?
Calories are units of energy and it is very important for your body needs to work properly. Everything in your body from breathing to walking and digesting food uses energy, and that energy comes from calories in the healthy food that you eat.
When you eat more food that creates more calories than your body needs, the excess is stored as fat. When you eat fewer calories or burn extra through exercise, your body uses stored fat for energy. That is how you lose weight by creating a calorie deficit.
Cycling is one of the most efficient ways to burn calories from your body and create this deficit. But how much you burn depends on several key factors, which we will explore below.
Why Cycling Is Great for Burning Calories?
Cycling is good for exercise and muscle workouts, especially for your legs. It raises your heart rate, improves lung function, and works muscles like your glutes, quads, hamstrings, and calves.
Here are some reasons why cycling is an excellent way for calorie-burning activity:
- Low impact: Easier on knees and joints compared to running.
- Expandable intensity: You can go slow or fast, ride flat roads or hills, and on beaches.
- Long duration: It is easy to ride for longer compared to high-impact other workout activities.
Also read: Top Bikes of 2025: Road, Mountain, Gravel and Electric for Riders
Factors That Affect How Many Calories You Burn While Cycling?
The exact number of calories burned during cycling can vary based on the following and you can use a bicycle calorie calculator to measure the calories you burn during bicycling.
- Your Weight
The high weight people burn more calories during the same workout because it takes more energy to move a larger body. For example:
- A 125-pound (57 kg) person may burn around 240 calories cycling at moderate speed for 30 minutes.
- A 185-pound (84 kg) person may burn around 355 calories under the same conditions.
- Cycling Speed and Intensity
If you ride a bicycle at a high speed or push harder (for example, climbing a hill) makes your body work more, which increases calorie burn. Here is a rough idea:
- Leisure cycling (under 10 mph): ~240–280 calories/hour
- Moderate speed (12–14 mph): ~480–600 calories/hour
- Vigorous speed (16–19 mph): ~700–900+ calories/hour
- Time Spent Cycling
If you spend longer time during your cycling ride then you burn more calories. Even a short ride of 20 to 30 minutes can make a difference if you do it regularly.
- Terrain
If you ride uphill or on uneven roads uses more energy compared to cycling on flat roads or surfaces. Mountain biking is one of the examples when you burn more calories due to extra resistance and balanced effort.
- Type of Bike and Ride
Outdoor cycling involves weather, wind, and terrain changes, often leading to higher calories you burn.
Stationary cycling (like spin classes) can also be intense and effective, especially if you are adjusting the resistance.
Calories Burned Chart: Based on Weight and Time
Here’s a simplified table showing approximate calories burned in 30 minutes of cycling at moderate intensity (12–14 mph):
Weight Calories Burned
125 lbs (57 kg) 240 calories
155 lbs (70 kg) 298 calories
185 lbs (84 kg) 355 calories
200 lbs (91 kg) 400 calories
For a one-hour session, you can just double these values. Keep in mind that high-speed cycling rides can increase these numbers.
How to Burn More Calories While Cycling?
Want to boost your results and achieve your fitness goal? Here is how to maximize your calorie burn:
- Add Intervals
You can alternate between high and low intensity. For example, sprint for 30 seconds, then ride slow for 1 minute, and repeat this for 20 to 30 minutes.
- Use Hills or Resistance
Cycling uphill or turning up the resistance on a stationary bike can increase effort, which helps you burn more energy.
- Increase Your Cycling Ride Time
If you will increase even a 10-minute that can help you to see the noticeable calorie difference and to build up to 45 to 60 minutes per ride.
- Stay Consistent to achieve your fitness goal
Regular cycling of 3 to 5 times a week is key to seeing long-term fitness and weight-loss benefits.
Cycling vs Other Exercises
Let’s compare cycling with other common exercises (based on a 155 lb/70 kg person doing 30 minutes of activity):
Exercise Calories Burned
Walking (3.5 mph) 140
Jogging (5 mph) 298
Swimming (leisure) 223
Cycling (12–14 mph) 298
Running (6 mph) 372
As you can see, cycling is competitive with running and jogging in terms of calorie burn and it is easier on the joints.
Benefits Beyond Calories
Even though we are focusing on calories, cycling has many other health benefits that are listed below:
- Improves heart health
- Strengthens muscles
- Boosts mental well-being
- Reduces stress and anxiety
- Improves balance and coordination
Plus, it’s fun! You can explore new areas, ride with friends and family, or simply enjoy nature.
Tips for Beginners to Get Started
Starting anything new can feel difficult. Here is how to start easily cycling:
- Choose the Right Cycle
Make sure your cycle fits your height and body type. A poor fit can produce pain or injury.
- Start Slow
As a beginner, you should always begin with short rides (10–20 minutes) and slowly increase time and speed over a few weeks.
- Set Simple Goals
Instead of aiming for perfection, aim for progress. Try riding three times a week at first.
- Wear a Helmet and Safety Gear
Safety first is the most important thing for your cycling calorie-burn journey. Always wear a helmet and follow local traffic rules if you are riding on roads.
- Track Your Progress
Use a fitness app or smartwatch to measure distance, speed, and calories. This keeps you motivated.
Conclusion: Every Pedal Counts
Cycling is one of the fantastic ways to burn calories, build fitness, and enjoy the outdoors. How many calories you burn depends on your weight, speed, and ride duration, but even short, easy rides make a difference especially when you do it regularly.
If you are a beginner, don’t worry about going fast or far. Just hop on your cycle start pedaling, and let your journey to better health begin. Over time, you will not only see the calories drop, but also feel stronger, lighter, and happier.