Did you know you can still burn calories whether biking on a stationary bike or outside? Biking is a great deal for fitness so if the goal is to burn some fat and calories, you’re just a step away from achieving it. But for effective results, you need to know how to bike precisely by learning a few strategies highlighted below.
It is possible to achieve your endeavor. If you can comfortably burn 1000 calories by biking for 45 minutes, it means you can break the feat. Let’s make things clear here. Did you mean burning 2000 calories in a single cycle? It is not recommended. Break down the goal throughout the week to between 400 to 500 calories a day.
To start with, it’s hard to determine how much cycling can burn 2000 calories because of some factors that come into play. We’ll try to break the number for you and guide you on how to be more efficient.
Burning specific calories requires planned cycling. For example, a 150-pound man can burn about 300 calories just by cycling for 30 minutes at 12 to 14 miles per hour.
How Does Biking Burn Calories
When biking, muscles require more energy to convert sugar, protein, and fats to Adenosine Triphosphate(ATP), which provides energy to the cells.
Biking to burn calories depends on the:
- How vigorous you cycle
- Kind of bike you’re riding on
- Wind resistance or any friction
According to Harvard University, biking faster affects how you burn calories more than any other factor.
|155 pounds||12 – 13.9mph||298 calories in 30 minutes|
|155 pounds||14 – 15.9mph||372 calories in 30 minutes|
Less biking uses anaerobic metabolism to break down carbohydrates to ATP because little oxygen is required. So, you burn fewer calories. On the other hand, vigorous and intense biking uses ATP from aerobic metabolism. That means, more oxygen is required because of the aerobic metabolism since your body requires more energy.
The higher you strain, whether due to energy your bike requires, air resistance, or your age, the more energy you need.
How To Calculate Calories Burned
As far as burning calories is concerned, we’re only able to estimate. Studies show that burning 5 calories requires 1 liter of oxygen (source). Calories are calculated in Mets. You burn more calories by exercising more (because more Mets are used).
Moderate cycling burns 8.0 METs while intense cycling burns 14 METs. It’s easy to determine your METs depending on how vigorous cycling is.
Moderate cycling = 12 to 14mph
Vigorous cycling = 14 to 16mph
In a few words, the formula needs you to fill your:
- Your weight
- Your speed
- Your duration
Calories burned = BMR × Mets/24 × hour
BMR for men = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
BMR for women = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Is Cycling Good For Burning Calories?
Frequent biking is very healthful in both keeping fit and burning calories.
If you want to effectively burn calories, you should stop biking for fun and leisure. Schedule a biking plan so that you can account for every calorie per cycle. Cycling more vigorously will burn more calories.
“Calories Burned Biking / Cycling Calculator” https://caloriesburnedhq.com/calories-burned-biking/