Cardio Workout

How many calories does the bike burn?

The number of calories your bike burns depends on several factors, including:

  • Bike type
  • the speed
  • Intensity
  • Resistance
  • Duration
  • A person’s weight and height

Usually, the more a person weighs, the more calories the bike burns per minute.

Doctors recommend that a person perform at least 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity each week.

Exercise physiologists estimate the number of calories the bike burns with a scale known as the metabolic equivalent of the task. This method is used to generally calculate the number of calories burned during activity.

The article in hand explains the number of calories the bike burns, along with the benefits of riding a bike.

The number of calories the bike burns

The number of calories the bike burns
The number of calories the bike burns

A person’s basal metabolic rate is the rate at which the body burns calories to maintain itself. This includes calories needed for breathing, circulation, and other basic functions.

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

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

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

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

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

The human body spends approximately 5 calories of energy to consume every liter of oxygen. The more oxygen a person breathes in during physical activity, the more calories burned.

The pace is moderate

If you breathe and your heart rate is noticeably faster, but can still have a conversation while cycling, this likely indicates a moderate-intensity exercise.

The average cycling speed is around 12 to 13.9 miles per hour (19.3 to 22.4 kilometers per hour).

Here’s how many calories the bike burns with moderate vigor for 30 minutes:

A person who weighs 125 lbs (56.7 kg) can burn 210-240 calories

A 155 lb (70.3 kg) person may burn 260-298 calories

A person who weighs 185 lbs (83.9 kg) can burn 311 to 355 calories

Fast pace

How many calories the bike burns - Fast pace
How many calories the bike burns – fast pace

If you breathe too hard and too quickly to have a conversation while riding a bike, and your heart rate has increased dramatically, this would be considered a high-intensity exercise .

Usually, the faster you speed, the more intense the exercise, and the more calories you would burn. This is due to the increased energy required for the body to make the bike go faster.

This is the estimated number of calories your bike would burn hard for 30 minutes:

A person who weighs 125 lbs (56.7 kg) can burn 300-495 calories

A 155 lb (70.3 kg) person may burn 372-614 calories

A person who weighs 185 pounds (83.9 kg) can burn 444-733 calories

A stationary bike versus outdoor cycling device

A stationary bike burns slightly fewer calories than cycling outdoors. However, many people may find it a suitable alternative to their lifestyle.

According to Harvard University , a person who weighs 155 pounds (70.3 kg) rides a stationary bike at a moderate pace for 30 minutes burns 260 calories, while cycling at a high pace burns 391 calories at the same time.

Indoor stationary cycling has many benefits. It may help those who need to limit their exercise time. “Spin” lessons in a stationary bike gym may be a suitable option.

Another reason why indoor stationary cycling is because of the time they tend to exercise. Riding a bike outdoors when the dark is more dangerous.

On the other hand, outdoor cycling has its own benefits and drawbacks. Outdoor cycling may be more dangerous than stationary biking, due to users of other roads or trails.

However, people can use cycling outdoors as a method of transportation and exercise, commuting by bike to work or school. This can help motivate a person to maintain a routine of exercise and may save money on transportation.

According to Harvard University , a 155-pound (70.3 kg) person who weighs an outdoor bike at a moderate speed of 12 to 13.9 mph (19.3-22.4 km per hour) for 30 minutes may burn around 298 calories.

If he is riding the bike at 20 mph (32.2 km per hour) or more, he may burn around 614 calories or more.

Other considerations

One of the benefits of cycling over other exercises is that a person can do so at their own intensity. For example, you can start with a low-intensity exercise when recovering from an injury or illness, and increase physical activity as you progress.

A person may also burn more calories while cycling in more challenging terrain, such as hilly areas, compared to riding on a flat surface or using a stationary bike.

Other benefits of cycling

How many calories the bike burns - The other benefits of cycling
How many calories the bike burns – The other benefits of cycling

Beyond the number of calories your bike burns, cycling offers other benefits.

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

  • Improving cardiovascular fitness
  • Increase muscle strength and flexibility
  • Increased joint mobility
  • Reduced stress levels
  • Bone strengthening
  • Decreased levels of body fat
  • Prevention of some diseases
  • Reducing anxiety and depression
  • Improve memory and brain function
  • Reduction of Blood pressure
  • Sleep better
  • Improve blood sugar levels
  • A stronger immune system
  • Better mood

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

Bicycling is a convenient way to do low-intensity exercise . Running can have a significant impact on the joints and knees, and can lead to injuries, such as shin splints, while the risk of cycling is reduced.

Biking can also be an easy way to get 30 minutes of exercise daily, especially if the person is already using a bike for commuting.

Safety Tips

Stationary bikes are safer than riding a road bike, but there are still safety concerns to bear in mind:

  • You may develop a muscle strain or injury from repetitive movement.
  • You may fall off the bike or injure yourself if you do not balance yourself properly.

To stay safe with a stationary bike workout, keep these tips in mind:

Always position your body correctly and use proper form. If you are not sure of the correct job or shape, seek help from a certified personal trainer.

Take a break to allow your body to recover if you feel any muscle pain from cycling.

Don’t push yourself outside of your limits, especially when cycling in a group class. Don’t feel obligated to keep up with the group. It can be dangerous to push yourself too hard, especially if you are new to exercising.

Talk to your doctor if you have problems with balance, blood pressure, or heart health to make sure that a stationary bike exercise is safe for you.


How many calories a bike burns depends on a host of factors. Regardless of which type of cycling a person chooses, cycling is a low-impact exercise that can help burn calories and increase body fitness.

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