How many calories do you burn cycling?
Cycling is known to be one of the best ways to burn calories. Naturally, if you want to accurately track how much energy you expend while exercising, you'll want to know exactly how many calories you burn while cycling. Each activity varies, meaning the amount of energy expended can be higher or lower.
To calculate (or at least estimate) energy expenditure while cycling, it's important to consider several factors, especially the duration and intensity of the cycling session.
The table below outlines the estimated calories burned during an hour of cycling at different intensities. While these are averages and estimates, they provide a clear picture of energy expenditure during exercise.
Calories burned while cycling - key factors
The crucial question is: how many calories can you burn while cycling? Having insight into this is important if you want to track your progress in weight loss effectively.
However, the answer isn't straightforward; the energy you burn while cycling is determined by various factors, making it impossible to provide a single answer. Understanding which factors influence calorie expenditure and to what extent they do is essential. Consider the following:
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How long do you cycle?
First and foremost, it's important to know how long you cycle. Calorie expenditure in an hour of cycling will logically be higher than in fifteen minutes! Generally, cycling may not be the most effective way to burn calories, but it does ensure that the majority of those calories come from body fat. And that's the goal!
- How intense is your cycling?
Secondly, it's also important to estimate (or accurately determine) how hard you cycle. Two people can cycle for the same duration yet burn a different number of calories due to differences in intensity. The harder you cycle, the more energy your muscles and cardiovascular system require, leading to a faster calorie burn.
While intense cycling may not be sustainable for long durations, the total number of burned calories after an hour of leisurely cycling may still be higher than a ten-minute sprint. However, if your goal is primarily fat burning, it's advisable to cycle at a slower pace. This is because a greater proportion of burned calories comes from body fat!
Averages for different intensities
Based on the previous overview, we can provide a relatively accurate estimate of how many calories you can burn during an hour of cycling. The following table provides average values for better understanding:
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Low intensity
Slow cycling varies from person to person, but generally, it's around 15 kilometers per hour. It's important to consider weather conditions as they can affect your speed. Going downhill may increase your speed, but it doesn't necessarily mean you burn more calories!
Depending on your body weight, you'll burn more or fewer calories. Here's an overview:
- 60 KG body weight: approximately 250 calories per hour
- 70 KG body weight: approximately 280 calories per hour
- 80 KG body weight: approximately 320 calories per hour
- Moderate intensity
Moderate intensity involves cycling at around 18 to 20 kilometers per hour, which varies from person to person. At this intensity, you'll feel warmer but still able to converse easily with others. It doesn't require significant effort.
Here's an overview of the average calories burned based on body weight:
- 60 KG body weight: approximately 450 calories per hour
- 70 KG body weight: approximately 500 calories per hour
- 80 KG body weight: approximately 550 calories per hour
- High intensity
Finally, cycling at high speed or high intensity requires excellent fitness, and even then, it's often difficult to sustain for an hour. It's intense exercise, not leisure cycling.
As a result, your heart rate increases, it's challenging to talk while cycling, and of course, you burn a significant number of calories. An estimate per body weight:
- 60 KG body weight: approximately 600 to 700 calories per hour
- 70 KG body weight: approximately 700 to 800 calories per hour
- 80 KG body weight: approximately 800 to 900 calories per hour
Cycling: the ideal sport for fat burning
It's clear that energy expenditure can vary significantly depending on both body weight and intensity. It's important to consider this so you can adjust your cycling intensity according to your goals. However, if your goal is weight loss, increasing intensity is advisable. At moderate or high intensity, you'll not only burn more calories but also continue burning them for hours after exercise!
The answer to the question isn't straightforward, but these values help you determine your daily energy expenditure more accurately, including an hour of cycling. Every calorie you burn while cycling translates to less body fat - and that's the goal!
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