How Much Cycling to Lose Weight: Fuel Your Body Right

How Much Cycling To Lose Weight

Are you looking for an effective way to lose weight? Cycling is the perfect solution for you! 

One of the most frequently asked questions about cycling is how much cycling is required to lose weight. The answer to this question is complex, as it depends on several factors.

Did you know that cycling for just 30 minutes a day can burn up to 300 calories? This means that if you cycle for an hour a day, you could burn up to 600 calories and potentially lose 1-2 pounds per week.

In this article, we will cover everything you need to know about how much cycling to lose weight, including the best time for cycling, the recommended cycling distance, and much more.

Factors Affecting How Much Cycling to Lose Weight

Several factors influence how much cycling is required to lose weight. Some of these factors include:

How Much Cycling to Lose Weight

1. Current Weight

Your current weight plays a significant role in determining how much cycling is required to lose weight. Generally, the heavier you are, the more calories you will burn during a cycling workout. So, if you are overweight, you may need to cycle longer or more frequently to lose weight.

2. Cycling Intensity

The intensity of your cycling workout also determines how much cycling is required to lose weight. High-intensity interval training (HIIT) cycling workouts involving short bursts of intense exercise can help you burn more calories in less time than steady-state cycling workouts. However, HIIT workouts may not be suitable for beginners, as they can be challenging and require a higher fitness level.

3. Cycling Duration

The duration of your cycling workout also influences how much cycling is required to lose weight. Longer cycling workouts burn more calories than shorter workouts, so if you want to lose weight, you may need to cycle for a longer duration.

4. Diet

Your diet also plays a critical role in determining how much cycling is required to lose weight. Cycling alone may not help you lose weight if you’re not following a healthy diet. To lose weight, you need to create a calorie deficit, which means burning more calories than you consume. So, it’s essential to incorporate healthy eating habits alongside cycling workouts.

How Much Cycling is Required to Lose Weight?

indoor cycling to lose weight

The amount of cycling required to lose weight depends on your weight loss goals, fitness level, and other factors discussed above. Here are some general guidelines on how much cycling you should aim for if you want to lose weight:

1. Aim for 150 Minutes of Moderate-Intensity Cycling Per Week

The Centers for Disease Control and Prevention (CDC) recommends that adults aim for at least 150 minutes of moderate-intensity aerobic activity, such as cycling, per week to maintain good health. However, if you want to lose weight, you may need to cycle for more than 150 minutes per week.

2. Gradually Increase Your Cycling Duration

If you’re new to cycling, start with shorter workouts and gradually increase your cycling duration as you build your fitness level. Aim for at least 30 minutes of cycling per session, and gradually work your way up to longer workouts as your fitness level improves.

3. Incorporate HIIT Workouts

Incorporating HIIT workouts into your cycling routine can help you burn more calories in less time. Aim for at least one or two HIIT workouts per week, but make sure to give your body time to recover between workouts.

4. Combine Cycling with Strength Training

Strength training can help you build muscle and boost your metabolism, which can help you burn more calories even when you’re not exercising. So, consider incorporating strength training into your fitness routine alongside cycling.

Cycling to Lose Weight Plan

cycling to lose weight plan

If you want to lose weight by cycling, you need to follow a well-planned cycling to lose weight plan. Here’s a sample plan you can follow:

Week 1-2:

  • Start with 20-30 minutes of cycling at a moderate pace every day.
  • Increase the duration to 40 minutes by the end of week 2.

Week 3-4:

  • Increase the intensity of your cycling by including sprints and hills.
  • Cycle for 45-60 minutes every day.

Week 5-6:

  • Increase the duration to 60-90 minutes every day.
  • Include interval training to burn more calories.

How Many km Cycling to Lose Weight?

The number of kilometers you need to cycle to lose weight depends on several factors, including your weight, fitness level, and diet. On average, cycling for 10 kilometers can help you burn up to 500 calories. So, if you cycle for 10 kilometers every day and maintain a healthy diet, you can expect to lose one pound per week.

Walking or Cycling, Which is Better for Weight Loss?

Both walking and cycling are effective ways to lose weight, and the best option for you depends on your fitness level and personal preference. However, cycling is generally considered a more effective way to burn calories and lose weight due to its higher intensity.

Cycling is a low-impact exercise that puts less stress on your joints, making it an ideal option for people with joint pain or injuries. Walking, on the other hand, is a great option for beginners or people who prefer low-intensity exercise.

What to Eat After Cycling to Lose Weight?

Eating a healthy, balanced diet is essential when trying to lose weight, and what you eat after cycling can have a significant impact on your weight loss goals. After cycling, it’s essential to refuel your body with a combination of protein and carbohydrates to help repair and build muscle and replenish your energy stores.

Some excellent post-cycling snacks include a protein shake, Greek yogurt with fruit, or a whole-grain wrap with turkey and vegetables.


Cycling is an effective way to lose weight, improve your cardiovascular health, and boost your overall fitness. By following well-planned cycling to lose weight, eating a healthy diet, and making lifestyle changes, you can achieve your weight loss goals and see significant changes in your body composition. Remember to start slowly, gradually increase the duration and intensity of your cycling, and consult with a healthcare professional before starting any new exercise routine.


Can I lose weight by cycling every day?

Cycling every day can contribute to weight loss, but it’s important to balance intensity, duration, and rest to avoid overtraining and injuries.

How long should I cycle to see weight loss results?

It varies from person to person, but consistent cycling for at least 150 minutes per week can lead to noticeable weight loss over time.

Can cycling help target belly fat?

Cycling engages various muscles, including those in the core. While spot reduction is not possible, cycling can contribute to overall fat loss, including in the abdominal area.

What should I eat before a long cycling session?

Consume a balanced meal containing carbohydrates and protein a few hours before your ride. Additionally, stay hydrated and consider snacks during longer rides.

Can cycling help improve mental well-being?

Yes, cycling releases endorphins and promotes the release of serotonin, improving mood and reducing stress levels.

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