How Much Cycling to Lose 1kg

cycling to lose weight

How Much Cycling to Lose 1kg in a Week

Cycling is not only an enjoyable and eco-friendly mode of transportation but also an excellent form of exercise for weight loss. It is a low-impact activity that engages multiple muscle groups and elevates your heart rate, making it an effective calorie-burning exercise. By incorporating cycling into your routine, you can enjoy a myriad of benefits beyond weight loss, including improved cardiovascular health, increased endurance, and enhanced mental well-being.

How many Calories does Cycling Burn?

The number of calories burned while cycling can vary based on the pace or intensity at which you ride. Here is a general breakdown of calorie expenditure for a person weighing around 155 pounds (70 kilograms) during different cycling intensities, based on an hour of activity:

  • Casual or leisurely cycling (10-12 mph or 16-19 km/h): Approximately 290-355 calories.
  • Moderate cycling (12-14 mph or 19-22.5 km/h): Around 415-490 calories.
  • Vigorous or fast cycling (16-20 mph or 25.5-32 km/h): Roughly 590-740 calories.
  • Racing or intense cycling (more than 20 mph or 32 km/h): Approximately 740-930+ calories.

Please note that these are approximate values and can still vary depending on factors such as weight, terrain, wind resistance, and individual fitness levels. It's always best to use these estimates as a general guideline and consider using specialized tools or fitness trackers that provide more personalized data for a more accurate calorie expenditure calculation.

How much Cycling is Needed to Lose 1 kg?

The amount of cycling required to lose 1kg depends on various factors, such as your body weight, intensity of cycling, and overall lifestyle. However, on average, cycling at a moderate pace of 12-14 miles per hour (19-22 km/h) can burn approximately 500-600 calories per hour for an individual weighing around 155 pounds (70 kg).

To lose 1kg, you need to create a calorie deficit of approximately 7,700 calories, as 1kg of body weight is roughly equivalent to 7,700 calories. By cycling for around 13-15 hours at a moderate pace, you can achieve this calorie deficit and pave the way for significant weight loss.

Why is Cycling Good for Losing Weight?

  1. Calorie Burning: Cycling is a highly effective calorie-burning activity. When you cycle, you engage large muscle groups such as the legs, glutes, and core, which require a significant amount of energy. This leads to increased calorie expenditure, helping you create a calorie deficit necessary for weight loss.
  2. Low Impact: Unlike high-impact activities such as running, cycling is a low-impact exercise that puts less stress on your joints. This makes it an ideal option for individuals with joint issues or those who are overweight, as it reduces the risk of injuries and provides a comfortable workout experience.
  3. Versatility: Cycling offers a wide range of options to suit different fitness levels and preferences. Whether you prefer leisurely rides in the park, challenging mountain biking trails, or intense road cycling, you can tailor your cycling routine to meet your specific needs and goals.
  4. Cardiovascular Health: Cycling is an excellent cardiovascular exercise that helps strengthen your heart and lungs. Regular cycling improves your cardiovascular fitness, lowers blood pressure, and reduces the risk of heart disease. It also enhances your body's ability to utilize oxygen, leading to improved overall endurance and stamina.
  5. Muscle Toning: Cycling engages multiple muscle groups simultaneously. As you pedal, your quadriceps, hamstrings, calves, and glutes are actively involved. Additionally, maintaining balance and stability on the bike activates your core muscles. Over time, consistent cycling helps tone and strengthen these muscle groups, resulting in a leaner and more defined physique.
  6. Boosts Metabolism: Cycling can help rev up your metabolism, both during and after your workout. The high-intensity nature of cycling and the development of lean muscle mass contribute to an increased metabolic rate. This means that even when you're not cycling, your body continues to burn calories at a higher rate, aiding in weight loss.
  7. Mental Well-being: Engaging in regular physical activity like cycling is beneficial for your mental health. Cycling outdoors allows you to connect with nature, enjoy fresh air, and experience the uplifting effects of sunlight. It can reduce stress, anxiety, and depression while improving your overall mood and sense of well-being.
  8. Sustainable and Convenient: Cycling is a sustainable mode of transportation that reduces your carbon footprint and contributes to a healthier environment. It also offers convenience, allowing you to incorporate exercise seamlessly into your daily routine by replacing short car trips or commuting to work.

Optimizing Your Cycling Routine for Weight Loss

To maximize the effectiveness of your cycling routine for weight loss, consider implementing the following strategies:

  1. Gradual Progression: Start with shorter cycling sessions and gradually increase the duration and intensity as your fitness level improves. This progressive approach ensures that your body adapts to the demands of cycling and helps prevent injuries.
  2. Interval Training: Incorporate high-intensity interval training (HIIT) into your cycling routine. Alternate between periods of intense effort and recovery to elevate your heart rate and boost calorie burn.
  3. Vary Terrain and Speed: Challenge your body by cycling on different terrains and adjusting your speed. Uphill rides and sprints can further intensify your workout, leading to increased calorie expenditure.
  4. Strength Training: Supplement your cycling routine with strength training exercises. Building muscle mass increases your basal metabolic rate (BMR), allowing you to burn more calories even at rest.
  5. Balanced Nutrition: Remember that weight loss is a result of both exercise and a balanced diet. Fuel your body with nutritious foods, including lean proteins, whole grains, fruits, and vegetables. Stay hydrated and avoid processed foods and sugary beverages.

Monitoring Progress and Staying Motivated

Tracking your progress is essential for maintaining motivation and achieving your weight loss goals. Consider using fitness apps or wearable devices that monitor your cycling distance, speed, and calories burned. Additionally, setting short-term goals, rewarding yourself for milestones achieved, and seeking support from friends or online communities can significantly enhance your journey to weight loss success.


Cycling is a powerful tool for weight loss, offering numerous physical and mental health benefits. By understanding the science behind weight loss and implementing an optimized cycling routine, you can effectively lose 1kg and more. Remember that consistency, dedication, and patience are key when embarking on a weight loss journey.

So, hop on your bike, embrace the open road, and let cycling propel you towards a healthier and fitter version of yourself. Enjoy the fresh air, the scenic routes, and the invigorating exercise that cycling provides.

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