How many calories do you burn while cycling?

For some it’s a goal, for others it’s a question we’ve all thought about at some point: how many calories do I burn while cycling? There are countless formulas and gadgets to track your calorie burn. As useful as that can be, your exact burn remains a very close estimate. Still, it’s useful to monitor your calorie expenditure so you can keep an eye on your training or weight-loss goals.

Estimated calories burned while cycling

Let’s start with average estimates based on your weight and speed. The table below gives an indication of how many calories you burn per hour at different speeds.

Which variables affect calorie burn?

The figures above are estimates under average conditions. In reality, you’ll be dealing with a whole range of variables. Think of equipment weight, wind, hills, and pedalling intervals. Below, we highlight three more important factors.

Aerodynamics

Aerodynamics have a major impact on your calorie burn. The larger your frontal area, the greater your air resistance. If you have a larger body, a more upright riding position, and loose-fitting clothing, you’ll need more energy to move forward than a very lean rider in tight lycra. The less aerodynamic you are, the harder you’ll have to pedal to reach the same speed. As a result, your calorie burn will be higher than with better aerodynamics.

Rolling resistance

Rolling resistance is the resistance your wheel encounters as it rolls over a surface. In other words, it’s the energy lost while your tyre rolls out. Several factors affect rolling resistance, including tyre pressure, the rider’s body weight, tyre width, tyre diameter, tread pattern, tyre compound, and the surface you ride on.

Diet

A calorie is a term used to express energy. But there is a difference in how calories from nutrients (proteins, carbohydrates, and fats) are absorbed by the body. Your body converts part of your food directly into accessible fuel. The type of food and its quality influence how quickly and efficiently your fuel is turned into forward motion. When you ride hard, you mainly burn carbohydrates, while at a steadier pace you’ll burn more fat.

How do you calculate your calorie burn while cycling yourself?

By using a formula, we can closely estimate your exact calorie burn. In this formula, we include the following variables:

• Weight: The heavier you are, the more energy is needed to move.
• Speed: Simply put, the faster you ride, the more calories you burn.
• Ride time: the longer you ride, the more you burn.

The actual formula for calculating the number of calories burned:

Men
[(Age x 0.2017) - (Weight x 0.09036) + (Heart rate x 0.6309) - 55.0969] x Time / 4.184.
Women
[(Age x 0.074) - (Weight x 0.05741) + (Heart rate x 0.4472) - 20.4022] x Time / 4.184.

Now, we understand you’re not going to calculate this every single time. That’s why it’s best to use a tracking device like a sports watch or app.

What’s the best way to measure calories burned?

Depending on the information you enter and the equipment you use, your calorie measurement at the end of a ride may be accurate, close, or quite a long way off. Here’s what you need to know to make it as accurate as possible.

The harder your effort, the higher your heart rate, and the more energy you use. By wearing a heart rate monitor that works with your bike computer, you make your calorie counts more accurate than when those calculations are based only on your body weight and conditions. For the most accurate calorie measurement during your rides, use a power meter, which measures the energy you produce. This gives you a number in kilojoules (kJ). Power meters are available for all kinds of components on your road bike.But keep this in mind: even if you have the most accurate calorie estimate, it’s still important to view that number in the right context. A sprint or interval workout, for example, may give a low kJ number but can still have a huge effect on your calorie burn.