Practical guide to losing weight and burning fat by cycling

Cycling is one of the most effective, sustainable, and fun exercises for losing weight and burning fat. It is a cardiovascular sport that improves health, activates metabolism, and, in addition, adapts to any age or fitness level.
Whether on a road bike, mountain bike, gravel or stationary bike, regular pedaling can help you reach your ideal weight while enjoying the process.

In this guide you will find how many calories you burn on a bike, how to structure your workouts, what diet to follow, and what factors influence healthy fat loss.

Benefits of cycling for weight loss

A low-impact aerobic exercise suitable for everyone

Cycling is a low-impact sport, which means it protects the joints.
Unlike running, about 80% of your body weight is supported by the saddle, reducing stress on knees and ankles. That’s why it’s ideal for people who are overweight, have previous injuries, or are returning to physical activity.

Additionally, you can easily control the intensity, from a gentle ride to a demanding workout.

Muscles worked and effects on metabolism

Riding a bike activates large muscle groups, especially in the lower body: quadriceps, glutes, hamstrings, and calves. But the abdomen, back, arms, and chest also play a role, especially when you pedal standing up or push hard on climbs.

By working so much muscle mass, the body increases its basal metabolism, which means it keeps burning calories even at rest.

Advantages of including cycling in your daily routine

Incorporating cycling into your day-to-day life has benefits that go beyond weight loss:

• Improves cardiovascular health.
  
  

• Reduces stress and improves mood.
  
  

• You save money on transportation.
  
  

• And, above all, you make exercise a sustainable habit.
  
  

Commuting to work by bike, running errands, or replacing short trips with pedaling can make a difference.

How many calories are burned when cycling?

The number of calories burned depends of the intensity, body weight, speed, and type of terrain, but we can estimate average values.

Calories per hour according to speed

*Approximate calculation for a 70 kg cyclist.

Calories per kilometer

On average, 1 km by bike equals about 23 kcal.

• 10 km ≈ 230 kcal
  
  

• 20 km ≈ 460 kcal
  
  

• 40 km ≈ 920 kcal
  
  

These values increase on routes with elevation or headwind.

Practical example: how to burn a kilo of fat

To burn 1 kg of fat (≈ 7,800 kcal) you need approximately 5 sessions of 2 hours pedaling at an average power of 200 W (about 1,400–1,500 kcal per session).
If you combine these sessions with a moderate hypocaloric diet, weight loss will be more effective and sustainable.

Factors that influence caloric expenditure

Pedaling intensity and physical fitness

The higher the intensity and muscle mass, the higher the energy expenditure. A cyclist in good physical shape burns more calories, even at the same speed, due to greater metabolic efficiency.

Type of route and external conditions

Uphills, wind, or uneven terrain increase energy demand.
A 60-minute flat ride does not require the same effort as an hour in the mountains or with a headwind.

Age, sex, and weight

Metabolism varies between people:

• Younger people and men usually burn more calories due to greater muscle mass.
  
  

• People with more body weight also expend more energy moving their bodies on the bike.
  
  

Heart rate and types of training

How to calculate your fat-burning zone

To burn fat efficiently, you should pedal at around 60–70% of your maximum heart rate (MHR).
You can estimate it with these formulas:

• Women: (226 − age) × 0.6–0.7
  
  

• Men: (220 − age) × 0.6–0.7
  
  

For example, a 40-year-old man would have an MHR of 180 bpm, so his fat-burning zone would be between 108 and 126 bpm.

Aerobic vs anaerobic training

• Aerobic: moderate intensities (60–75% MHR), ideal for burning fat and improving endurance.
  
  

• Anaerobic: high intensities (80–90% MHR), aimed at improving power and cardiovascular capacity.
  
  

To lose weight, prioritize steady pace and long duration sessions (60–90 min) in the aerobic zone.

Interval routines (HIIT)

Alternating phases of intense pedaling (30–60 s) with easy recoveries (1–2 min) speeds up calorie burning and improves fitness.
Interval training can also be done on indoor cycling or smart trainers, where it’s easier to control power and pace.

Training plan for weight loss

Integrating the bike into your daily routine

Small habits add up: biking to work, using it for errands or short trips increases your weekly calorie expenditure and keeps you active without realizing it.

Weekly outdoor cycling sessions

Sample plan:

• 2 long sessions (60–90 min) in the aerobic zone.
  
  

• 1–2 interval sessions to stimulate metabolism.
  
  

• Rest or light activity between workouts to promote recovery.
  
  

Training on a stationary or indoor bike

45 min sessions on a stationary bike can burn ≈ 500 kcal.
Keep your heart rate between 60% and 75% of your HRmax.
You can use virtual platforms and simulators to make the training more entertaining and motivating.

Nutrition and habits to support cycling

Caloric deficit and balanced diet

To lose fat, the key is to create a moderate caloric deficit: burn more energy than you consume.

• Slightly reduce your intake on rest days.
  
  

• Increase your intake of lean proteins, fruits, and vegetables.
  
  

• Avoid added sugars and ultra-processed foods.
  
  

• Distribute your meals into 4–5 daily servings to avoid hunger spikes.
  
  

How to distribute macronutrients

A simple and balanced guideline:

• 50% vegetables and fruits
  
  

• 25% complex carbohydrates (rice, oats, whole wheat pasta)
  
  

• 25% lean proteins (chicken, fish, legumes, eggs)
  
  

Hydrate before and during meals to control satiety and keep your metabolism active.

Weight control and motivation

Set realistic goals and track your progress.
Use a weekly scale, a calorie tracking app, or a power meter to see your evolution.
Remember: consistency is more important than perfection.

Final tips and warnings

Be patient and consistent

Healthy weight loss is achieved with consistency and balance.
It is recommended to reduce between 0.5 and 1 kg per week (≈ 1–2 kg per month), combining diet and exercise.

Listen to your body and consult professionals

Before starting an intensive training plan, take a stress test to know your heart rate zones and rule out possible risks.
Consult a doctor or sports nutritionist if you need guidance personalized.

In summary, cycling is one of the most effective and sustainable ways to lose weight.
Combine pedaling with a balanced diet, train smart, and you'll see visible results in just a few weeks.

At Tuvalum you'll find refurbished road, mountain, gravel, and stationary bikes to start your transformation with quality and guarantee.

If you want to learn more ways to improve your performance and lose weight on the bike, don't miss our related articles, such as how to train a cyclist's digestive system