Cycling is a popular sport among fitness enthusiasts and athletes looking to burn calories and improve physical performance. Burning calories while cycling can be influenced by various factors such as the intensity of the ride, the rider's Body Mass Index (BMI), age, and gender. In this article, we'll provide an overview of how many calories are burned cycling one mile based on an average cycling speed of over 7.7 miles per hour (approximately 12.5 kilometers per hour).
Average Calorie Burn per Mile
According to average cycling statistics, a person cycling at a moderate speed of around 10 miles per hour (which is close to the typical walking speed), would burn approximately 51 to 58 calories per one-mile ride, depending on the weight of the rider. For a 170-pound person, this equates to burning around 51 to 58 calories. In contrast, a 198-pound person would burn an additional 8 to 17 calories, totaling between 59 and 65 calories.
It's important to note that these numbers are approximate, as the actual calorie burn may vary due to factors such as variations in riding styles, terrain, and personal fitness levels. Additionally, using a power meter can provide a more accurate calculation of calories burned, taking into account the inefficiency of human muscles during high-intensity efforts.
Influencing Factors
Body Mass Index (BMI): The BMI, a measure of body fat based on weight and height, affects calorie burn. Heavier individuals typically burn more calories, even when at rest, due to the higher metabolism associated with obesity.
Age: As age increases, the metabolic rate decreases, which can impact the number of calories burned.
Gender: Men typically burn more calories than women due to a higher percentage of muscle mass and a tendency towards heavier body sizes.
Riding Speed and Intensity: Higher riding speeds and intensities increase the rate of calorie burn, as the body utilizes more energy to perform the activity.
Cycling Statistics
According to a 2019 study, the average cycling speed ranges from 7.7 to 16.4 miles per hour (12.5 to 26.5 kilometers per hour). At these speeds, it takes between four to nine minutes to bike one mile. Therefore, a person cycling at a moderate speed of 10 miles per hour would burn around 51 to 58 calories per one-mile ride.
Calories Burned During Cycling Classes
Cycling classes, such as spin classes, typically last around 30 to 45 minutes, focusing on pedaling at various speeds to the rhythm of music. An average, moderate-speed spin class of these durations would burn between 362 and 453 calories per 30-minute session for a person weighing 170 pounds, and between 422 and 633 calories for a 198-pound person.
Regular Cycling and Weight Loss
Adequate cycling, combined with a balanced diet, can substantially aid weight loss by providing a high volume of daily physical activity. Cycling, particularly at moderate intensities of around 5 to 9 miles per hour, can help burn between 900 to 2,000 calories per week, depending on the intensity and frequency of the rides, making it a promising addition to any weight loss regimen.
Cycling is a fantastic way to burn calories and enhance physical fitness. By understanding the factors that influence calorie burn, including riding speed, intensity, and personal characteristics, cyclists can better plan their workouts and fuel their bodies effectively to achieve their fitness goals. Remember to pair cycling with a healthy lifestyle, focusing on high-quality foods and consistent exercise.
The information provided in this article is accurate as of September 2021 and is subject to change due to factors such as new research, trends, and personal experiences. It is always essential to consult reliable sources such as government health agencies, exercise scientists, and industry leaders for the most current and comprehensive information on physical activity and nutrition.
