Cycling for Fitness and Weight Loss
Low-impact cardio that burns plenty of calories.
Why cycling works
Cycling is gentle on joints and easy to build into commuting. Moderate riding burns 400 to 700 kcal an hour depending on weight and speed.
Intensity matters
Hills, headwinds and faster speeds raise calorie burn sharply because resistance grows with the square of speed.
Stay safe
Wear a helmet, use lights and plan routes with bike lanes. Raise the saddle until your knee is slightly bent at the bottom of the pedal stroke.
Try it: Cycling Calories Calculator
Example with sample values. Open the full calculator →
Calories burned525 kcal
MET10
Distance15 km
MET values come from the Compendium of Physical Activities. Drafting, hills and wind shift real output.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.