As any Peloton lover will tell you, there are many physical and mental health benefits of incorporating a biking workout routine. Not only is it low-impact (meaning less stress on your joints), but it’s scientifically proven to improve your heart health, strength and endurance. However, it can be tough to tell exactly how many calories you’re burning. Experts break down the science behind biking and how to accurately calculate calorie expenditure.
How biking uses calories
“Digestion of carbohydrates produces ATP (adenosine triphosphate), the energy that we require for intentional movement,” explains Suzanne Fisher MS, RD, LDN, founder of Women’s Cycling Nutrition. “Every time that muscles contract or relax, energy is required. As exercise demand increases, energy needs must stay in sync. Should the energy supply wane, fatigue will set in.” It’s important to note that exercise only accounts for 10-15% of your TDEE (Total Daily Energy Expenditure). If your main reason for biking is to lose weight, it’s essential that you make dietary changes alongside biking. Simply biking with no adaptations to the diet will not yield the desired results, Fisher adds.
How your speed and resistance play a role
If you’re a cyclist who is on the slow and steady side versus a fast and intense rider, that will make a major difference in calorie expenditure. The number of calories you burn is based on oxygen intake. “Muscle cells utilize oxygen to help produce the energy required to contract muscles. Increased oxygen consumption equals a greater calorie burn,” Fisher explains. “More intense cycling will utilize greater amounts of oxygen as opposed to a slower more leisurely pace.” One way that is used to estimate calorie burn of specific exercise is through the use of Metabolic Equivalents or METS. “While one MET is our body at rest or RMR (Resting Metabolic Rate), cycling at a moderate speed of 12 mph will yield a MET of 8.0. More vigorous biking will yield a MET up to 14,” says Fisher.
Calories burned with stationary biking vs biking outside
Both are excellent forms of exercise and actually one can compliment the other. Cycling indoors can actually improve your outdoor speed, stamina, and cardiovascular strength. Fisher says to keep in mind that while both are great forms of exercise, METS of a moderate to vigorous stationary bike workout are lower at 6.8 when compared to a moderate pace of 8.0 or a vigorous pace of 14.0. Therefore, you will burn more calories riding outdoors.
How to calculate the number of calories you burn biking
The following calculations can be used to estimate calories burned based on the intensity of an exercise. METs x 3.5 x BW (kg) / 200 = Kcal/min “Let’s use a vigorous ride as an example. MET=14. The person’s BW (bodyweight) is 176 pounds or 80 kg. Cycled for 60 minutes,” Fisher explains. In that case, the equation would look like this: 14 x 3.5 x 80 / 200 = 19.6 kcal/min x 60 min = 1176 calories burned. Another way to find how many calories you burn is to use a chest-based heart rate monitor. “This helps you estimate how hard your body is working through a workout, so you can see exactly how much effort it takes you to finish your ride,” says Matt Scarfo, a NASM-certified CPT-OPT, CES, PES, FNS and Precision Nutrition Pn1. “The best chest-based heart rate monitor is a Polar H10, which has all the features and accessibility you need to connect it to your smartwatch, stationary bike, or more so you can find out exactly what your calorie burn is.” Next up: Whether You’re a Mountain Biker or Prefer Your Peloton, These 50 Cycling Quotes Will Inspire You to Ride
Sources
Suzanne Fisher MS, RD, LDN, founder of Women’s Cycling NutritionMatt Scarfo, a NASM-certified CPT-OPT, CES, PES, FNS and Precision Nutrition Pn1
