How Many Calories Does an Hour Bike Ride Burn 2024? Experts Explain

Cycling is a fantastic way to enjoy the outdoors and get fit, but how does it measure up in terms of energy expenditure? “How Many Calories Does an Hour Bike Ride Burn? Experts Explain” gears up to give you the lowdown on pedaling for calorie burn.

How Many Calories Does an Hour Bike Ride Burn?

Factors Affecting Calorie Burn

Body Weight: Body weight is critical in determining calorie burn. Heavier individuals tend to burn more calories due to the higher energy required to propel their bodies.

Speed and Intensity: As you increase your cycling speed, your body’s demand for oxygen rises, boosting calorie burn. Higher-intensity cycling, often measured by heart rate, correlates with more significant calorie expenditure.

  • Resistance: Whether it’s hill cycling or a higher gear setting, increased resistance means your body must work harder, burning more calories.
  • Duration of Activity: The longer your cycling session, the more calories you burn. Consistency is key for fitness and weight loss benefits.
  • Metabolic Equivalent of Task (METs): Cycling has a MET value that can be used to estimate calorie burn. Higher METs indicate more intense activities.

Calculating Burned Calories

Calculating the calories you burn while cycling can be done with various calorie calculators, which typically require inputs such as weight, speed, duration, and sometimes height to provide an estimate of energy expenditure.

Speed (mph)Estimated Calories Burned per Hour*

*Calories burned vary significantly based on factors such as body weight and intensity of the workout; the table provides a general range for a person weighing 125 to 185 pounds.

Using METs: A method to calculate burned calories cycling is by using the MET value of cycling and your body weight in kg. One MET is the rate of energy expenditure while at rest — your basal metabolic rate. For example, if an activity is 7 METs, you burn 7 times the calories you would at rest.

Remember, the accuracy of these calculations is not absolute, but using a recent calorie calculator that considers various individual factors should give you a reasonably accurate estimate to track your fitness and weight loss journey.

Embrace the exhilaration of cycling and enjoy the multiple benefits, including the potential to burn significant calories and help you move toward your weight loss goals.

Health Advantages of Biking

A person riding a bicycle with a calorie counter showing calories burned during an hour-long ride

Physical Health Benefits

Your cycling sessions are more than time on two wheels; they invest into your long-term health. Weight loss is often a primary goal, and with cycling, you can burn a substantial number of calories – critical fuels like carbohydrates and proteins are consumed, aiding in fat reduction.

The low-impact nature of biking also makes it a joint-friendly exercise, reducing the risk of injury compared to high-impact activities.

American Council on ExerciseHarvard University
Indicates cycling can improve muscular strength and posture.Shows that biking can lower the risk of chronic diseases like type 2 diabetes and heart disease.

Couple biking with a balanced diet rich in macronutrients—lean proteins, whole-grain carbohydrates, and healthy fats found in fruits and less processed foods—to maximize your weight loss and muscle-toning efforts.

Mental Health and Cognitive Advantages

Turn your cycling into a power output for the mind as well. Regular pedaling has been associated with improvements in cognitive function, helping keep your brain sharp as you age. The psychological lift you gain from biking can be profound—depression and anxiety often see reductions thanks to the endorphins released during physical activities.

Incorporating Cycling into Lifestyle

A person rides a bike through a scenic landscape, with rolling hills and greenery. The sun shines overhead as the cyclist pedals along a winding path

Cycling for Transportation and Leisure

Imagine starting your day with the fresh air on your face as you cycle to work—it’s a refreshing way to wake up your body and mind. Cycling to work efficiently blends transportation with your fitness regimen, turning commute time into exercise time. You’ll burn calories, strengthen your legs, and even reduce traffic congestion.

Consider scenic mountain biking or a chill ride through your local park for leisure. Biking at a moderate pace can burn substantial calories and help maintain a healthy fat tissue and metabolism balance.

  • BMX and other forms of biking also serve as intense physical activities that can be thrilling and effective for staying fit.
  • On weekends, bring along friends or family for a leisurely distance ride — it’s a fun way to engage in physical exercise and socialize simultaneously.

Structured Cycling Workouts

When you aim to ramp up your fitness, structured cycling workouts are the game-changer you need. Engage in spin classes for high-intensity sessions focusing on endurance, strength, and cardiovascular health. With pulsating music and an energetic atmosphere, spin classes make burning calories exhilarating.

Incorporating technology like a power meter can help you track your average power and calories consumed during your cycling workouts. This data empowers you to optimize your efforts and achieve better fitness results.

  • Plan your workouts to include short, high-intensity intervals and longer, steady-state rides for comprehensive exercise benefits.
  • If you’re into the sportive side, training for a race adds a goal-oriented dimension to your cycling, pushing you to improve your speed and technique.


Is cycling 1 hour a day enough to lose weight?

Yes, cycling for 1 hour a day can be enough to lose weight if combined with a healthy diet and calorie control.

How many calories does a 60 minute bike ride burn?

A 60-minute bike ride can burn between 400 to 1000 calories, depending on intensity and rider weight.

How many calories burned cycling 1 hour?

Cycling for 1 hour can burn approximately the same as a 60-minute ride, 400 to 1000 calories.

Is riding a bike good for weight loss?

Yes, riding a bike is good for weight loss as it’s a high-calorie-burning exercise that can create a calorie deficit.

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