Cycling is a good way to lose weight, because you stay active for a long time and go easy on your joints. How much you burn depends on weight, speed and duration. What counts most is not one hard ride, but riding regularly, several times a week. For that to work, sitting has to be comfortable: if it hurts after 30 minutes, you will not keep riding.
Here you get a simple calorie formula, our tips for losing weight by bike, a weekly plan for beginners and answers to common questions.
How many calories does cycling burn?
A rough formula is enough for everyday use: calories per hour ≈ MET value × body weight in kg. The MET value shows how demanding an activity is. The values come from the Compendium of Physical Activities:
| Riding style | MET | Example: 80 kg, 1 hour |
|---|---|---|
| Easy, under 16 km/h | 4.0 | approx. 320 kcal |
| Brisk, 16 to 19 km/h | 6.8 | approx. 540 kcal |
| Sporty, 19 to 22 km/h | 8.0 | approx. 640 kcal |
| E-bike with light assistance | 6.0 | approx. 480 kcal |
| E-bike with strong assistance | 4.0 | approx. 320 kcal |
Tip: These are guide values. A fitness watch with heart rate tracking estimates your burn more accurately.
What is the best way to lose weight by bike?
- Regular instead of rare and hard: Three to four rides a week beat one long ride on Sunday.
- Longer at an easy pace: You should still be able to talk. That way you last longer.
- Use your daily routine: The way to work or to the shops counts just as much.
- Think about food too: Exercise alone is rarely enough. We recommend not eating more after a ride than you burned.
- Aim for kilometres, not kilos: You can directly influence the kilometres you ride each week.
Winter tip: Sticking with it pays off right now. With PolarTherm Winter Handschuhe 2.0 and warm clothing, your ride stays pleasant even in the cold. More in Cycling in winter.
A weekly plan for beginners
| Week | Rides | Duration per ride |
|---|---|---|
| 1 to 2 | 3 | 30 minutes, easy |
| 3 to 4 | 3 to 4 | 45 minutes, one of them a bit faster |
| 5 to 8 | 4 | 45 to 60 minutes, one longer tour at the weekend |
Build up slowly. If something hurts, take a break and talk to your doctor if the discomfort lasts.
Why the saddle matters so much when losing weight
If you want to lose weight by bike, you sit for many hours. That is when you find out whether the saddle fits: numbness, pressure in the groin or a sore bottom are a common reason beginners give up. A saddle that puts your weight on the sit bones and relieves the perineum helps you keep going.
- Upright in everyday riding: Alpensattel 3.0 Komfort PRO
- Slightly bent forward on tours: Alpensattel 3.0 Sport PRO
- Sporty on road and gravel bikes: Alpensattel 3.0 Race PRO
