Cycling is a popular form of exercise that offers a range of benefits, including improved cardiovascular health, muscle strength, and mental well-being. One question that often comes up among cycling enthusiasts is how many calories they can burn while riding. The answer to this question depends on several factors, including the intensity of the ride, the duration of the ride, and the rider’s weight. In this article, we will explore these factors in more detail and provide some estimates of how many calories cycling burns.
First, let’s define some terms. Calories are a unit of energy that are used to measure the energy content of food and drinks. When we exercise, we use energy from the food we have eaten to fuel our bodies. The number of calories we burn during exercise depends on the intensity of the activity and the duration of the activity. For example, cycling at a moderate pace for 30 minutes will burn fewer calories than cycling at a high intensity for the same amount of time.
So, how many calories does cycling burn? The answer depends on the intensity of the ride, the duration of the ride, and the rider’s weight. Here are some estimates based on a 150-pound (68-kilogram) rider:
Moderate intensity cycling (12-13.9 mph): 200-299 calories burned per hour
Vigorous intensity cycling (14-15.9 mph): 300-399 calories burned per hour
Very vigorous intensity cycling (16+ mph): 400+ calories burned per hour
It’s important to note that these estimates are just that – estimates. The actual number of calories burned will depend on the individual rider’s age, gender, weight, and fitness level. For example, a heavier rider will burn more calories than a lighter rider while cycling at the same intensity and duration.
In addition to the intensity and duration of the ride, other factors can affect the number of calories burned while cycling. These include:
The terrain: Riding on hills or rough terrain will require more energy and result in a higher calorie burn than riding on flat, smooth surfaces.
The rider’s position: Riding in a more aerodynamic position (e.g., hunched over the handlebars) will require less energy and result in a lower calorie burn than riding upright.
The rider’s body composition: Cyclists with a higher percentage of muscle mass will burn more calories than those with a higher percentage of fat mass, even if they are cycling at the same intensity and duration.
Cycling is a highly efficient way to burn calories, especially when compared to activities that involve low-impact movements. For example, a 150-pound rider can expect to burn the following number of calories in 30 minutes of activity:
Jogging: 240 calories
Swimming: 210 calories
Walking: 150 calories
Biking: 210-295 calories (depending on the intensity)
As you can see, cycling burns a similar number of calories as jogging and swimming, but it is easier on the joints and may be more enjoyable for some people.