How Many Calories Does Biking Burn? Indoor, Outdoor, And More

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Medical News TodaySubscribeHow many calories does biking burn?

Medically reviewed by Danielle Hildreth, RN, CPT — Written by Hana Ames — Updated on August 31, 2023

How it works
Moderate pace
Fast pace
Stationary vs. outdoor
Other considerations
Benefits
Summary

The amount of calories a person burns while biking will depend on the intensity and duration of the activity, as well as their body composition. In 30 minutes, this may range from roughly 200–700 calories.

Doctors recommend a person perform at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity every week.

The number of calories a person burns when biking depends on many factors, including:

the type of bike
pace
intensity
resistance
duration
a person’s weight and height

Typically, the more a person weighs, the more calories they will burn per minute while biking.

Exercise physiologists estimate how many calories a person burns during physical activity with a measurement known as metabolic equivalent of task.

This article explains how many calories a person can burn while biking.

How does biking burn calories?

A child and caregiver burning calories while riding on their bikes. — 558364063 Sally Anscombe/Getty Images

A person’s basal metabolic rate is the rate at which their body burns calories to sustain them. This includes the calories needed for breathing, circulation, and other essential functions.

In contrast, active calories are the number of calories a person burns while active and exercising.

Biking is a type of aerobic exercise, known informally as cardio. As such, it will raise a person’s heart rate and breathing.

According to the Centers for Disease Control and Prevention (CDC), the target heart rate during moderate-intensity activities is about 64–76% of a person’s maximum heart rate. During vigorous physical exercise, a person should aim for around 77–93% of their maximum heart rate.

The term aerobic refers to oxygen, which a person takes in by breathing. Aerobic exercise can help keep a person’s heart, lungs, and circulatory system healthy.

When a person exercises, their body uses oxygen to convert fats and sugars into a molecule called adenosine triphosphate (ATP). ATP is the energy-carrying molecule that cells use to power their processes because it can release energy quickly.

According to the American Council on Exercise (ACE), the human body expends approximately 5 calories of energy to consume every 1 liter of oxygen.

The more oxygen a person breathes during physical activity, the more calories they burn.

Moderate pace

If a person’s breathing and heart rate are noticeably faster, but they can still carry on a conversation while biking, this likely indicates moderate-intensity exercise.

According to Harvard University, moderate cycling is a pace of around 12–13.9 miles per hour (19.3–22.4 kilometers per hour).

Here is how many calories a person may burn if they bike at a moderate intensity for 30 minutes:

a 125-pound (56.7 kg) person may burn 210–240 calories
a 155-pound (70.3 kg) person may burn 260–298 calories
a 185-pound (83.9 kg) person may burn 311–355 calories

Fast pace

If a person is breathing too hard and fast to hold a conversation while biking, and their heart rate substantially increases, this would be considered high-intensity exercise.

Typically, the faster a person’s speed, the more intense the exercise, and the more calories they may burn. This is due to the increased energy required for the body to make the bike go faster.

Here is the estimated number of calories people of different weights burn biking vigorously for 30 minutes:

a 125-pound (56.7 kg) person may burn 300–495 calories
a 155-pound (70.3 kg) person may burn 372–614 calories
a 185-pound (83.9 kg) person may burn 444–733 calories

Stationary vs. outdoor biking

Stationary biking burns slightly fewer calories than outdoor biking. However, many people may find it is a convenient alternative that suits their lifestyle.

According to Harvard University, a 155-pound (70.3 kg) person riding a stationary bicycle at a moderate pace for 30 minutes burns 260 calories, while vigorous biking burns 391 calories in the same time.

Indoor stationary biking has several benefits. It may help those who need to schedule their exercise time. Spin classes at the gym, which use stationary bikes, could be a suitable option.

Another reason a person may prefer indoor biking is the time of day they tend to exercise. Biking outdoors when it is dark may be more dangerous.

Outdoor biking, on the other hand, comes with its own benefits and disadvantages.

Outdoor biking can potentially be more dangerous than stationary biking, due to other road or trail users.

However, people can use outdoor biking as a means of transportation and exercise, as they commute by bike to work or school. This can help motivate a person to maintain their exercise routine and may save money on transport.

According to Harvard University, a 155-pound (70.3 kg) person biking outdoors at a moderate pace of 12–13.9 mph (19.3–22.4 km per hour) for 30 minutes may burn about 298 calories.

If they are cycling at 20 mph (32.2 km per hour) or more, they may burn about 614 calories or more.

Other considerations

One benefit of cycling over other exercise is that a person can do it at their own intensity.

For example, they can start with a low-intensity workout when recovering from injury or illness, and build up to more demanding physical activity as they progress.

A person may also burn more calories biking over more challenging terrain, such as hilly areas, than riding on a flat surface or using a stationary bike.

Other benefits of biking

Biking offers benefits other than burning calories.

Some of the many health benefits of frequent cycling may include:

improved cardiovascular fitness
increased muscle strength and flexibility
increased joint mobility
lower stress levels
improved posture and coordination
strengthened bones
lower levels of body fat
prevention or management of some diseases
reduced anxiety and depression

The American Cancer Society suggest that 30 minutes of exercise a day, 5 days a week, can reduce a person’s risk of developing cancer.

Biking is a suitable way to perform low-impact exercise. Running may exert a high impact on the joints and knees, and can potentially lead to injuries, such as shin splints, while biking has a lower risk.

Biking can also be an easy way to fit in 30 minutes of exercise a day, especially if a person already uses a bicycle to commute.

Summary

The number of calories a person burns from biking depends on a range of factors.

Regardless of what type of biking a person chooses, cycling is a low-impact exercise that can help burn calories and increase general fitness.

Obesity / Weight Loss / Fitness
Sports Medicine / Fitness

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Basal energy expenditure: Harrison-Benedict equation. (2000).http://www-users.med.cornell.edu/~spon/picu/calc/beecalc.htm
Benefits of physical activity. (2020).https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
Cycling — Health benefits. (2013).https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits
Exercise. (2019).https://www.nhs.uk/live-well/exercise/
Exercise linked with lower risk of 13 types of cancer. (2016).https://www.cancer.org/latest-news/exercise-linked-with-lower-risk-of-13-types-of-cancer.html
Hargreaves, M., et al. (2020). Skeletal muscle energy metabolism during exercise.https://www.nature.com/articles/s42255-020-0251-4
McCall, P. (2017). 5 things to know about metabolic equivalents.https://www.acefitness.org/education-and-resources/professional/expert-articles/6434/5-things-to-know-about-metabolic-equivalents/
Target heart rate and estimated maximum heart rate. (2020).https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm

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Medically reviewed by Danielle Hildreth, RN, CPT — Written by Hana Ames — Updated on August 31, 2023

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How Many Calories Does Biking Burn? Indoor, Outdoor, And More

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