Do you know how many calories cycling can burn? Just like other types of exercise, cycling is considered one of the most effective ways to burn calories. This is because exercise is a physical activity that requires energy to perform, including calories.
If you’re curious about how many calories cycling burns, check out the full explanation below!
How Many Calories Does Cycling Burn?
Exercise, including cycling, can help burn calories and support weight loss. However, exactly how many calories cycling burns cannot be determined so easily.
This is because several factors affect how many calories are burned during cycling.
Here are some estimated calorie burns that you can use as a general reference.
1. Based on Body Weight
One factor that affects how many calories are burned while cycling is body weight.
The heavier your body weight, the more calories your body tends to burn. This is because people with a higher body weight require more energy to move.
That’s why estimating how many calories cycling burns is not always easy. For the estimates below, a body weight of 70 kg is used as the standard reference.
2. Based on Duration
Besides body weight, another factor that makes it difficult to estimate how many calories cycling burns is the duration of the activity. The longer you cycle, the more calories you are likely to burn.
Therefore, the following estimates are based on cycling for 30 minutes as a standard reference.
3. Based on Speed
Basically, the faster you cycle, the more calories your body burns. This is because your body requires more energy to move at a higher speed.
Here is an estimate of how many calories cycling burns based on speed:
- 19–22 km/hour: 298 kcal.
- 22–25 km/hour: 372 kcal.
4. Based on Conditions
Besides speed, cycling conditions also affect how many calories are burned. In other words, cycling indoors and outdoors can result in different amounts of calorie burn.
Basically, outdoor cycling tends to require greater effort, especially when done under the hot sun during the day. This is because the body sweats more easily in higher temperatures.
In addition, more challenging routes, such as mountainous terrain with steep and winding tracks, can help burn even more calories.
On the other hand, cycling on a stationary bike indoors generally burns fewer calories. Since you only need to focus on pedaling without moving dynamically, the number of calories burned is usually lower compared to outdoor cycling.
Here are the estimated calorie burns for these three conditions.
- Stationary Bike: 260 kcal
- Outdoor Cycling: 298 kcal
- Mountain Cycling: 316 kcal
Read also: 10 Exercises That Help Women Lose Weight Fast
5. Based on Other Factors
Besides the factors mentioned above, there are several other things that can affect the number of calories burned during exercise, including cycling. Here are some of them.
- Age: Calorie burning tends to slow down as you get older.
- Gender: Men generally burn more calories than women.
- Body Temperature: A body temperature below the normal range (36.5–37°C) may cause the body to burn more calories.
Tips Bersepeda untuk Membakar Kalori
After learning roughly how many calories cycling can burn, you can make your own estimates to plan your daily exercise routine. You can adjust the duration, speed, and cycling conditions to match your calorie-burning goals.
However, that’s not all. There are several other things you should pay attention to in order to make cycling more effective for burning calories. Here are some cycling tips you can follow.
- Speed: Avoid cycling at a constant pace. Increase your pedaling speed for a few minutes, then slow it down, and repeat several times.
- Route: Choose routes with uphill and downhill sections to increase the intensity of your cycling workout.
- Resistance: Increase the resistance level, especially when using a stationary bike, to put more workload on your calf and knee muscles so that more calories can be burned.
- Combination: Don’t rely on cycling alone. Combine it with other cardio exercises, such as running or jumping rope.
So, now you know roughly how many calories cycling can burn, right? As explained earlier, cycling can help burn a significant amount of calories. However, greater calorie burn is usually achieved when cycling for longer periods, at higher speeds, and under more challenging conditions.
That said, just like any other type of exercise, cycling also comes with the risk of fluid loss, especially dehydration when cycling during the day. In fact, proper hydration is essential for maintaining stamina and helping muscles recover after intense cycling sessions.
To support better body rehydration, make sure to drink enough fluids while cycling. To replace the fluids lost during your ride, drink AQUA DULU.
Remember, not all water is AQUA. AQUA provides a naturally cool sensation even when consumed at room temperature without refrigeration. This is proof that AQUA comes from protected water sources with its natural mineral composition preserved.
To make it more practical to carry while cycling, just bring along AQUA 600 ml. Its convenient size is perfect for helping you stay hydrated, maintain your energy, and keep your performance at its best throughout your ride.
AQUA is also certified Halal and meets BPOM and SNI standards, ensuring that it is safe for consumption.
So, what are you waiting for? Choose #AQUADULU to stay hydrated while cycling and maintain optimal performance all day long! AQUA is 100% Pure, 100% Indonesian, and 100% Halal.
