The number of pounds you can lose by bicycling depends on how often and for how long you bicycle, plus how much you weigh and how intensely you work out. There are 3,500 calories in 1 lb. If you burned 500 calories a day bicycling with no changes to your diet, you can lose 1 lb. a week. If you burned 1,000 calories a day, you can lose 2 lbs. a week. The best strategy for losing weight is to combine a weight-loss plan with cycling.
Aerobics
By exercising aerobically, such as cycling, you can drop pounds without drastically reducing the calories you take in or sacrificing your nutritional needs. Aerobic exercise speeds up your metabolism while you are exercising, but it can also keep it elevated after you're through. Non-impact aerobic activities with weight loss benefits include bicycling, wwimming and rowing.
Mountain Biking and Racing
The highest calorie burns per hour come from mountain biking and racing over 20 mph. If you weigh 130 lbs., for example, and mountain bike for an hour, you can burn 502 calories; if you weigh 155 lbs, you can burn 598; at 180 lbs. you can burn 180 calories, and you can burn 791 if you weigh 205.
During bike racing, you can burn 944 calories in an hour's time if you weigh 130 lbs.; 1,126 calories per hour at 155 lbs.; 1308 per hour if you weigh 180, and 1,489 calories per hour at a weight of 205 lbs., according to the NutriStrategy website.
Leisure and Very Light Stationary Cycling
Leisure biking of less than 10 mph and very light stationary cycling burn the least amount of calories. A 130-lb. person can burn 236 calories per hour leisure bicycling; a 155-lb. person can burn 281; a 180-lb. person can expend 327, while a 205-lb. person can use 372.
Someone engaging in very light stationary cycling can use 177 calories per hour if he weighs 130 lbs., 211 calories if he weighs 155 lbs., 245 calories at 180 lbs., and 279 calories at 205 lbs.
Moderate Cycling
Between very light and very vigorous bicycling is moderate outdoor cycling of 12 to 13.9 mph and moderate indoor stationary cycling. A 130-lb. person can use up 472 calories per hour doing moderate cycling. If that person weighed 155 lbs, she can use 563. At 180 lbs., she can expend 654 calories, and at 205 lbs., 745 calories.
Moderate stationary cycling can burn 413 calories per hour for a 130-lb. person, 493 for a 155-lb. person, 572 for a 180-lb. person and 651 calories for someone weighing 205 lbs.
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