Cycling is an excellent workout that can burn significant calories. Although I don’t think your goal from cycling should be to purely burn calories, whether you’re cycling for weight loss, fitness, or recreation, understanding how many calories you burn can help you plan your rides and achieve your goals. So, how many calories does cycling burn, and how can you calculate it?
Factors That Affect Calories Burned While Cycling
The number of calories you burn cycling depends on several factors:
1. Body Weight
Heavier individuals burn more calories because moving a larger body requires more energy. For example, a person weighing 200 pounds will burn more calories cycling the same distance as someone weighing 150 pounds.
2. Cycling Intensity
The harder you pedal, the more calories you burn. High-intensity rides, such as sprints or uphill climbs, significantly increase energy expenditure compared to a leisurely ride.
3. Duration
The longer you cycle, the more calories you burn. Even at a moderate pace, cycling for extended periods can result in substantial calorie loss.
4. Terrain
Cycling on hilly terrain or off-road trails requires more effort than riding on flat roads, increasing the calories burned.
5. Tools Like Power Meters
Using a power meter makes calculating calories burned more precise, as it measures your wattage output directly. This allows for real-time feedback on your effort levels.
How to Calculate Calories Burned While Cycling
There are two main methods to calculate how many calories you burn while cycling: the MET formula and power-based calculations.
The MET Formula
The MET (Metabolic Equivalent of Task) formula is widely used to estimate calorie burn. Each activity has a specific MET value based on its intensity. For cycling, MET values range from 4 (leisurely pace) to 16 (racing). Here’s the formula:
Calories = MET × Weight (kg) × Duration (hours) × 3.5 / 200
Example:
A person weighing 70 kg cycling at a moderate pace (MET 8) for one-hour burns:
Calories = 8 × 70 × 1 × 3.5 / 200 = 196 calories
Power-Based Calculation
If you have a power meter, you can calculate calorie burn more accurately using your wattage output:
Calories = (Power (watts) × Duration (seconds) / 4.18) / 0.24
Example:
A cyclist generating an average of 150 watts for one-hour burns:
Calories = (150 × 3600 / 4.18) / 0.24 ≈ 515 calories
How Many Calories Does Cycling Burn?
To give you a clearer picture, here are estimated calories burned for different weights and cycling speeds:
Weight (kg) | Speed (km/h) | Duration (hours) | Calories Burned |
---|---|---|---|
70 | 16 | 1 | 280 |
70 | 20 | 1 | 350 |
70 | 25 | 1 | 490 |
90 | 16 | 1 | 360 |
90 | 25 | 1 | 630 |
Power Meters
Power meters measure your energy output in watts, making calorie calculations far more precise than estimations based on MET values or heart rate. With a power meter, you can:
- Monitor your energy expenditure in real-time.
- Adjust your training intensity to match calorie-burning goals.
- Optimize your workouts for weight loss or performance improvements.
Cycling Calorie Calculator
If you don’t have a power meter, you can use online cycling calorie calculators. These tools let you input your weight, speed, and ride duration to estimate calories burned. Some popular options include:
These calculators are handy for setting calorie-burning goals and tracking your progress over time.
Tips to Maximize Calorie Burn While Cycling
- Increase Intensity: Incorporate intervals or sprints to boost calorie burn.
- Tackle Challenging Terrains: Opt for hilly or off-road routes.
- Extend Ride Duration: Gradually increase your ride time.
- Focus on Consistency: Regular cycling sessions lead to better results.
- Fuel Smart: Pair your rides with a balanced diet to optimize fat loss.
Fuelling for Rides: Balancing Calories Burned and Energy Needs
Cycling burns a significant number of calories, which makes proper fuelling essential—whether your goal is weight loss, fitness, or performance. While it might seem counterintuitive, even if you aim to lose weight, fueling before, during, and after your rides is critical to maintaining energy levels and ensuring long-term success.
1. Why Fueling Matters Despite Weight Loss Goals
Even when pursuing a calorie deficit, neglecting to fuel adequately can lead to fatigue, poor performance, and a slower recovery. Proper nutrition ensures you have the energy to ride effectively and helps you avoid overeating later.
2. Carbohydrates: The Primary Fuel Source
Carbs provide quick and efficient energy during rides. Consuming carbs before and during your ride keeps your glycogen stores replenished, ensuring sustained energy. Examples include:
- Bananas
- Energy gels or chews
- Oats or granola bars
3. Protein: Supporting Recovery
Protein isn’t a primary energy source during rides but is essential for muscle repair and recovery afterward. Include protein-rich foods like:
- Greek yoghurt
- Chicken or turkey
- Protein shakes
4. Hydration: Staying Energized
Dehydration significantly impacts performance. Drink water regularly during rides and consider electrolyte solutions for sessions longer than an hour to replace lost salts.
5. Timing Your Nutrition
- Pre-Ride: Consume a carb-heavy snack or meal 1-2 hours before your ride to ensure sufficient glycogen stores.
- During Ride: For rides over an hour, aim to consume 30-60 grams of carbs per hour to maintain energy levels.
- Post-Ride: Replenish glycogen stores and support muscle recovery with a mix of carbs and protein within 30 minutes of finishing your ride.
6. Maintaining a Healthy Calorie Deficit
If weight loss is your goal, balance your calorie intake and expenditure by ensuring your deficit isn’t too aggressive. A moderate deficit supports fat loss while preserving energy for effective rides.
Proper fueling not only enhances performance but also ensures you recover faster and maintain the energy needed for consistent training.
Take a look at the blog on How to Lose Weight Cycling Without Losing Power for more information.
Cycling is an efficient and enjoyable way to burn calories, improve fitness, and achieve weight-loss goals. By understanding the factors that influence calorie burn and using tools like power meters or the online calculator, you can optimize your rides for maximum benefit.
Training Plans
Are you interested in taking the next step with your training? Take a look at the affordable and flexible cycling training plans below.