Cycling for calorie burn: How much you really burn and why it matters 

BMXing, stationary biking, or mountain biking to shift some extra weight is more popular than you might think. These days, cycling isn't just for the pros — more Aussie men are making it part of everyday life. According to the 2023 National Walking and Cycling Participation Survey, 3.97 million Aussies ride at least once a week, with 9.71 million riding at least once a year [1].

It’s not just the landscapes or saving pennies on the buses that motivate us to get on our bikes. We’re also in an obesity crisis, with 59% of us being either overweight or obese [2]. But we’re also not taking it lying down. A Nielsen survey found that 55% of Aussies are actively trying to lose weight [3].

Is cycling the best way to get rid of that spare tire? Understanding calorie burn helps you make the right decisions for your body, and, of course, get ready for the beach when summer rolls around. Here’s what you need to know.

Why is cycling such a healthy way to burn calories and lose weight? 

Any movement is good because weight loss is about calories in vs. calories out. Your body doesn’t care how you move as long as you move. Cycling is one of the top three aerobic activities, with the others being running and swimming.

So, why does your bike burn so many calories?

• Improves cardiovascular health, even at low to medium cycling speeds.
• High-intensity cycling burns masses of calories.
• Cycling boosts your metabolic rate, allowing you to burn more calories even when not cycling.
• Works multiple large muscle groups, especially in your legs.
• Protects your joints by being a low-impact exercise.

It’s not a full-body workout, but cycling is the next best thing for the health benefits. Additionally, it’s accessible to practically everybody because it’s low-cost and you can do it anywhere.

How many calories do you burn riding a bike?

Calorie burn differs between people. Heavier people, different genders, more intense workouts, and faster speeds will burn calories at different rates. That’s why it’s difficult to predict how many calories you’ll actually burn because two people going at the same speed can have radically different fat-burning rates.

However, here’s an example of how it might work [4]:

• An 86 kg person cycling at a speed of 19-22.4 km/h (a moderate pace) will burn around 690 calories per hour.
• The same 86 kg person who prefers a more leisurely pace of 16-19 km/h will only burn about 518 calories per hour.

If we put this into context, it’s recommended that the average calorie consumption for an adult woman is 1,600-1,800 per day, whereas an adult male needs 2,000-2,400 per day [5]. In other words, cycling for an hour every day would burn about a quarter to a third of a healthy daily caloric intake.

Burn calories bike riding – Average calories burned based on pace, duration, and weight

Pace, duration, and bodyweight are the key factors determining how many calories your bicycle burns, whether you choose outdoor or indoor cycling.

Using data taken from the University of Harvard, we’ve calculated how much you’re liable to burn based on these three factors [6]:

Person A – 57 kg

• 19-22 km/h – 240 kcal/30 minutes
• 23-26 km /h – 300 kcal/30 minutes
• >26 km/h – 360 kcal/30 minutes

Person B – 70 kg

• 19-22 km/h – 288 kcal/30 minutes
• 23-26 km /h – 360 kcal/30 minutes
• >26 km/h – 432 kcal/30 minutes

Person C – 84 kg

• 19-22 km/h – 336 kcal/30 minutes
• 23-26 km /h – 420 kcal/30 minutes
• >26 km/h – 504 kcal/30 minutes

How to calculate the number of calories burned while cycling

Estimating the calories you burn is a great way to plan your weight-loss journey. However, although there are many ways to calculate how many calories you’re burning, this isn’t an exact science.

The best way to view calorie burn calculations is as an estimation. So, here’s how to do it.

Using MET values and body weight

The most widely recognised way of estimating calories burned biking is using the Metabolic Equivalent of Task (MET) formula. In an Australian context, the goal should be to hit an energy expenditure of 90 METs daily, as this is the equivalent of performing 30 minutes of moderate intensity exercise daily, as the Australian government recommends [7].

The formula looks like this:

Calories/minute = MET x body weight (kg) x 3.5 / 200

MET measures exercise intensity, and one MET is equivalent to resting metabolic rate. In other words, if you sat up in bed all day doing nothing, you’d burn one MET for the day.

So, what would this look like?

A 70 kg cyclist decides to ride at a pace of 19 km/h for one hour. That’s about 6.8 METs. If we plug this into the formula, you’d get this:

6.8 x 70 kg x 3.5 / 200 x 60 minutes = 499 kcal

Don’t worry about remembering all the numbers. You’ll find plenty of MET tables and calculators online to determine how many calories you’re burning in minutes.

Fitness trackers and smart apps

Smartphone apps and wearable trackers are a great way to measure things like heart rate and motion, but there are big questions over how accurate they are. One Canadian study found they’re pretty poor at measuring how much energy you’re using, with errors from some brands being as wide as 25% [8].

No fitness tracker or app has ever demonstrated 100% accuracy, or anywhere near it. That’s why, if you rely on these tools, the best way to use them is to track trends, rather than worrying about hard numbers alone.

Why estimates can vary 

Estimates on caloric burn for cycling and any other type of activity are just that. Use one methodology over another, and the chances are there’s quite a big difference between the numbers you come out with.

Several reasons exist for this, including:

• MET Values – Remember, METs themselves aren’t specific. The tables you see are averages and don’t account for real-time effort.
• Physiology – Fitness level, age, gender, metabolism, and body composition all impact real calorie burn.
• Trackers – All those wearables you rely on aren’t especially accurate at tracking what’s going on. Misread heart rates and motion artefacts are just some of the reasons you’re not getting reliable numbers.
• Counting Flaws – Use any equation you want, and you’ll never get the whole picture. For example, even MET equations don’t factor in things like terrain and wind resistance.

Other methods, like power meters used by professionals, are known for being more accurate, but even these aren’t 100% accurate. That’s why you should always view your numbers as an estimate rather than a Biblical truth.

What affects how many calories you burn on a bike?

Devising calorie burn when pumping the pedals is more complicated than many think. Some Aussies will take the rough averages based on bodyweight, pace, and time, and stick with that, but others want greater insights.

So, which factors will influence your calorie expenditure?

Your weight and fitness level

Bodyweight is one of the biggest factors because the heavier you are, the more you’ll burn. It’s often one of the reasons people lose lots of weight initially and then slow down. The reason behind this is that it takes more energy to move a larger load than a lighter one.

Fitness levels also matter. As you become better at getting fitter, your body adapts and becomes more efficient. Your body can’t tell the difference between exercise and famine-induced caloric deficits, so your body will adapt as you get fitter, which ultimately leads to fewer calories lost [9].

Speed, intensity, terrain, and elevation

Ride faster, push your body more, and choose more difficult terrains and elevations, and your body has to expend more energy to handle the strain. It’s why a casual walk on flat ground burns fewer calories than trying to ride an old piece of scrap iron up a 45-degree incline.

Place greater demands upon your body, and it will have to dig deeper into its energy reserves to make it through to the other side.

Ride duration 

Just like increasing your pace and cycling intensity, riding longer will force your body to burn more energy. Prolonged effort will ultimately cause your body to work overtime, which is also key for digging into those stubborn fat stores.

According to one study, there’s evidence showing that a consistent cadence with minimal stop-starts will enhance how many calories you’re actually burning [10].

How many calories are burned riding an e-bike?

Riding an e-bike is often viewed as the lazy man’s version of cycling, but you burn calories because e-bikes still require physical effort. One bicycle company estimated that calorie burn ranges from 100 to 600 calories per hour [11]. Like analogue cycling, different factors influence how much you burn, including:

• Pedalling force
• Speed
• Cadence
• Bodyweight
• Terrain
• Elevation
• Muscle mass
• e-bike motor settings

Pedal your way to weight loss success

Cycling is one of the best forms of cardio you can do. Combine the fact that it’s easy on the joints, cheap to get started with, and it’s just a bit of a laugh, and it’s easy to see why Aussies are so enthused with it. 

But energy consumption doesn’t matter if you haven’t got your diet right. If you get it wrong in the kitchen, you won’t get the results you’re looking for. Options like dedicated dietary plans, meal kits, and liquid replacement shakes, like Pilot’s Weight Reset Program, are all available to help you cut down on your calorie intake.

Start getting the body you’ve always wanted by beginning your weight loss journey in time for summer. 

Frequently asked questions

If you’re thinking about using cycling to lose weight, you’re not alone — but it’s normal to have a few questions first. From how long to ride to how many calories you’re actually burning, here are some quick answers to help you get started.

Is bike riding a good way to lose weight?

Yes — bike riding is one of the most effective and accessible ways to lose weight. It's a low- to high-impact cardio workout that burns calories, boosts your metabolism, and engages large muscle groups, especially in the legs. Whether it's a leisurely weekend ride or a daily commute, regular cycling helps create the calorie deficit needed for weight loss.

Will I lose weight if I ride my bike for 30 minutes a day?

You can, especially if you're consistent and pair it with a healthy diet. A 30-minute bike ride can burn anywhere from 200 to 500 calories, depending on your weight and intensity. Over time, this can contribute to steady fat loss — just remember that what you eat matters just as much as how you move.

How many calories does a 5km bike ride burn?

It depends on your speed, weight, and terrain, but a 5km ride at a moderate pace typically burns around 100-160 calories. Heavier riders or those pushing the pace will burn more, while a slower or flat ride may burn slightly less.

How many calories are burned on a 30-minute bike ride?

A 30-minute ride can burn between 240 and 500 calories, depending on your weight and cycling intensity. For example, someone weighing 70kg cycling at a moderate pace (about 20km/h) may burn around 288 calories. Increasing speed, riding uphill, or using intervals will increase your total burn.

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