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Start Here: Welcome to The Old Guy Bicycle Blog

Still pedaling strong after 60? You’re in the right place.

I’ve been riding for decades — through canyons, cities, long tours, and short rides that turned into life lessons. This blog shares real cycling stories, tips for riding pain-free, gear I actually use, and honest advice for staying strong in the saddle.

How Many Calories Does Cycling Burn? My Experience & What the Research Says

A paper labeled "CALORIES" burning in a fire, symbolizing calorie burn during exercise.

If you're looking to lose weight, boost your fitness, or simply improve your health, cycling can be a fantastic tool. But just how many calories does it burn—and is it really enough to help you shed pounds?

As someone who loves cycling and rides regularly, I’ve learned that cycling alone isn’t a silver bullet for weight loss. For years, I put in the miles but didn’t see the scale move. Why? Because I wasn’t managing what I was eating. Once I began pairing my riding with some simple calorie tracking, the results started to come.


Cycling + Calorie Awareness = Progress

Let me give you a practical example. Say your body needs 2,000 calories per day to maintain your current weight. If you ride for an hour and burn 400 calories, you now have a 400-calorie deficit—as long as you don’t eat more than your usual 2,000 calories. Do this consistently, and weight loss will happen.

That was the turning point for me. I didn’t go on a strict diet. I didn’t give up my favorite foods. I just started paying attention. That combination—riding and eating mindfully—finally started producing steady, lasting results.


Calories Burned Cycling: The Basics

How many calories you burn while cycling depends on:

  • Your weight

  • Your speed and intensity

  • Duration of the ride

  • Terrain (hills = more effort)

  • Wind resistance (yes, headwinds count!)

Here’s a rough estimate based on body weight and moderate cycling (12–14 mph):

  • 125 lbs: ~360 calories/hour

  • 150 lbs: ~480 calories/hour

  • 175 lbs: ~600 calories/hour

  • 200 lbs: ~700 calories/hour

Increase your speed to over 14 mph or hit the hills, and those numbers rise quickly.

🧠 Latest Research Insight: A 2023 review published in the Journal of Sports Science & Medicine confirmed that moderate to high-intensity cycling increases not only calorie burn but post-ride metabolic rate, meaning your body continues burning calories after you’ve dismounted.


How to Burn More Calories While Cycling

You don’t need to go full Tour de France to get real benefits. Here are ways to get more calorie burn from your rides—at your own pace:

1. Add Intervals

Alternate between 30–60 seconds of hard effort and 1–2 minutes of easy spinning. This boosts cardiovascular fitness and burns more calories in less time.

2. Climb Hills (or Simulate Them)

Even small inclines force your muscles to work harder. If you’re indoors, increase resistance to simulate the effort.

3. Include Sprints

Quick, intense 15–30 second sprints followed by recovery periods rev up your metabolism and break up monotony.

4. Extend Your Ride

Longer rides burn more calories. Add 10–30 minutes when you feel ready—don’t push it all at once.

5. Ride Consistently

A few shorter rides each week are better than one long ride and six rest days. Make cycling a habit.


Don’t Forget the Food Side

This is where I tripped up for years. I’d ride 20 miles and "reward" myself with too many calories. Once I started using MyFitnessPal to track what I ate (without obsessing), I was able to stay in a calorie deficit and keep losing weight—without giving up the foods I enjoyed.

Tip: Eat foods you like, just in slightly smaller portions, and make sure you’re not eating back every single calorie you burn.


Final Thoughts: Be Kind to Yourself

If you’re just starting, don’t stress about intervals or hill repeats. Just get on the bike and ride. Over time, you’ll get stronger and more confident. Your endurance will build. Your speed will increase. And yes, the calories will burn.

The key is consistency—and a little patience. I’ve been there. You’ll get there too.

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