How Much Cycling to Lose 1kg

Lose 1kg body weight with cycling? Yes, you can! It involves intensity, duration, frequency, diet and metabolism.

Cycle at 15 km/h for an hour and burn 500 calories. Create a deficit of 7,000 calories by burning 500-1000 daily. Cycle 1-2 hours daily, 4-6 days a week.

Eat a diet rich in proteins, fibers, and low in calories and sugars.

Pro Tip: Wear a helmet and protective gear. Increase the intensity and duration of your rides gradually to avoid injuries and burnout.


When it comes to losing weight, cycling can be a great way to get rid of those extra pounds. You need to burn 7,700 calories to lose 1kg, and cycling can help you with that. Here’s how much cycling you need to do to shed 1kg:

  • At a moderate pace of 18 km/h, you can burn roughly 500 calories an hour.
  • That means you’d need 15-16 hours of cycling over several weeks to lose 1kg.
  • You can change the speed of your cycling and the duration depending on your fitness level and target weight.
  • Also, a nutritious diet and strength training will help you reach your goals faster.

Pro Tip: To boost calorie burn and overall fitness, add interval training to your cycling routine.

How Much Cycling is Needed to Lose 1kg?

Cycling for weight loss can be a fun, successful way to get fit. When done right, it can reduce body fat, construct lean muscle and increase your overall fitness. So how much cycling does it take to shed 1kg? Let’s dig into this query and talk about the finest ways to use cycling to lose weight.

Calculating Caloric Expenditure for Cycling

Calculating calories used up is vital when figuring how much cycling is needed to shed weight. As a general rule, to lose one pound (0.45 kg) you need a 3500-calorie deficit. To lose one kilogram, 7700 calories need to be cut. This can be done through diet and cycling.

Weight, age, intensity, and duration of cycling all affect how many calories are burned. A person who weighs 155 pounds (70 kg) can expect to use up 260-470 calories in 30 minutes of cycling. Thus, 16-30 hours of cycling is needed to lose one kilogram of weight.

Remember that weight loss is a gradual process. Find a balance between diet and exercise that will last.

Factors that Affect Caloric Expenditure in Cycling

Cycling and caloric burn are connected by many elements. These include body features, intensity, time, surface, and winds.

  • Weight, size, and muscle mass affect how many calories are burned during cycling. Heavier persons need more energy to move their weight. So, they tend to burn more calories.
  • If you cycle for a longer duration at higher intensity, it can really up your caloric expenditure. HIIT and similar activities can also increase your metabolic rate after the exercise.
  • Uphill paths or rough surfaces take more effort, so they burn more calories than flat terrain.
  • Wind direction affects caloric expenditure. When cycling against the wind, more calories are burned.
  • To lose 1kg, burn 7,000 calories. It depends on the above factors how much cycling you’d need to do. For instance, a moderate speed of 14-15 miles per hour can burn 500-600 calories per hour. That means you’d have to cycle for about 12-14 hours to lose 1kg only from cycling.

Tip: Include strength exercises, diet, and rest days in your plan to get the most out of your weight loss efforts while cycling.

Using Online Calculators to Estimate Caloric Burn

Online calculators are great for calculating the calories you burn while cycling. This helps work out how much cycling is needed to drop 1kg.

To use the calculator, input your weight, age, gender and the length/intensity of cycling. The calculator will show the amount of calories burned.

Lose 1kg by burning 7,700 calories. This depends on metabolism and lifestyle factors.

Divide 7,700 by the number of calories burned in a session. For example, if 300 calories are burned, 26 sessions will be needed to lose 1kg.

How Many Calories Are Needed to Lose 1kg?

To lose 1kg, you need to burn 7,000 more calories than you consume. Cycling is perfect for this. An average pace of 16-19 km/hour can burn 500-600 calories per hour, depending on your weight and other factors. So, to lose 1kg with cycling, you need to cycle for 12-14 hours at the same pace. But, you also need a healthy diet.

Pro tip: HIIT can help you burn more calories in less time.

Understanding the Caloric Deficit Equation

The concept of the caloric deficit equation is essential when trying to slim down with cycling. It basically says: for every 1kg of body weight, 7000 calories must be burned. To reach a 1kg weight loss, 7000 calories more must be burned than consumed.

Cycling is a great way to burn calories and create a caloric deficit. Each hour, 400-1000 calories can be burned, depending on speed, terrain, and body weight.

To lose 1kg of body weight, 7,000 calories must be burned through cycling over time. For example, if 500 calories are typically burned per hour, 14 hours of cycling must be done to lose 1kg.

It’s important to also have a healthy diet to reach sustainable weight loss.

Tips for Achieving a Caloric Deficit Through Cycling

Cycling is great for losing weight! But to know how much cycling you need to do to lose 1kg of body weight, you need to understand how it works. Here are two tips to help you out:

  1. Make a calorie deficit. To lose 1kg, you need to cycle a lot and cut down on your food intake.
  2. Change up your routine. Do HIIT and hill repeats to burn more calories each session.

Remember, cycling is great, but always be careful and listen to your body.

Cycling Workouts for Weight Loss

Cycling is a great way to slim down and become fitter. You will benefit from better cardiovascular health, stronger muscles, and higher stamina. Burning fat and calories is how you reach your weight loss goals.

So, how much cycling would you need to do to shed 1kg? We will give you advice on the best cycling exercises for weight loss.

Endurance Training vs. Interval Training

Endurance training and Interval training are two types of cycling for weight loss.

Endurance training works by exercising at a steady pace, usually for 30+ minutes. It’s good for cardiorespiratory fitness, but it can be boring.

Interval training is high-intensity bursts with periods of rest. It boosts metabolism, improves endurance and burns more calories. But it can be tough and requires advanced skills.

To lose 1kg, 7,700 calories need to be burned through cycling. Factors like weight, age and speed affect this – 60 minutes at a moderate pace could burn 500-600 calories.

Pro tip – Both have their advantages. Combining them into a workout routine helps reach weight loss goals faster.

The Importance of Resistance Training for Weight Loss

Resistance training is essential for weight loss. It encourages calorie burn, even after your workout is over. It also helps build lean muscle mass, which in turn raises resting metabolic rate.

Cycling is a great cardio workout. But it only burns calories during the exercise. To lose 1 kg of weight, you have to create a calorie deficit of around 7,000. You can cycle for 10 hours at a moderate pace to do this. Or, you can combine cycling and resistance training to maximize weight loss benefits.

Pro-tip: Aim to do resistance training exercises like squats, deadlifts, lunges, and push-ups twice a week for best results.

Cycling Workouts That Help You Burn More Calories

Cycling Workouts are great for burning calories more than traditional cardio exercises. It’s an effective way to lose weight. Try these cycling workouts for weight loss:

  • Interval Training
  • Hill Training
  • Long Rides

To lose 1kg, you need to create a calorie deficit of 7,700 calories. Cycling at a moderate pace of 20 km/h can burn between 400-600 calories in an hour. So, it will take 13-19 hours of cycling to burn 7,700 calories.

Pro tip: Include various cycling workouts in your routine. Create a calorie deficit with a mix of diet and exercise for successful weight loss.

Hill Repeats and Intense Climbing

Cycling uphill with hill repeats can be an intense and effective way to lose weight. The resistance of the hill pushes your muscles and burns more calories than cycling on flat surfaces.

Hill repeats are when you cycle up a hill, rest, then repeat. Pick a hill that’s difficult but possible. Pedal up as fast as you can, coast down, and repeat for several rounds.

Weight loss depends on burning more calories than consumed. Cycling 20 minutes at a moderate pace can help a 70 kg person burn 250 calories. Cycle 30-40 minutes for 3-4 days a week to lose 1kg a month.

Adding hill repeats and tough climbing to your cycling routine will:

  • Build endurance
  • Grow leg muscles
  • Burn calories – all leading to weight loss.

Pro tip: Be safe when cycling uphill – wear the right gear and safety equipment.

Sprints and High-Intensity Intervals

Cycling workouts with 2 sprints and high-intensity intervals help you lose weight and burn fat. Studies show it boosts metabolism and improves heart health.

Here’s how to do it:

  1. Warm up for 10-15 minutes at a moderate pace.
  2. Start your first sprint, pedaling as fast as you can for 20-30 secs.
  3. Slow down to a moderate pace for 30-60 secs.
  4. Finish 5-10 rounds of sprint and recovery.
  5. Cool down for 5-10 mins at a moderate pace.

Do this 2-3 times a week. Gradually increase length or intensity of sprints.

Also, eat healthy for faster results.

Cycling and a Healthy Diet for Weight Loss

Cycling is great for health and weight-loss! It’s a great cardio exercise. Burning calories helps with losing weight. For long-lasting, healthy weight loss, combining cycling with a balanced diet is key. Let’s explore how cycling and a healthy diet work together for weight-loss!

The Importance of a Balanced Diet for Weight Loss

A balanced diet is key for weight loss. It provides the body with the energy and nutrients it needs whilst in caloric deficit. Here’s how a balanced diet can help with weight loss:

  1. Increase insulin sensitivity. This can reduce fat storage and control glucose better.
  2. Reduce inflammation and oxidative stress. These can lead to weight gain and insulin resistance.
  3. Provide the vitamins and minerals needed for metabolism and weight loss.

Cycling combined with a healthy diet is a great way to lose weight. It burns calories and helps with cardiovascular health. To lose 1kg, 7,700 calories need to be burned. A 70kg person cycling at 16-20km/hour for an hour can burn 400-500 cals. So, 15-20 hours of moderate cycling will do the trick. Consulting a dietician to make a personalized balanced diet chart based on your daily energy needs will help you get the best results.

Choosing Nutritious Foods for Cycling

Nutritious food is a must for cycling lovers. Their performance depends on the right balance of carbs, protein, and beneficial fats. Here’re some tips to choose the best food for cycling:

  1. Carbs – Complex carbs like whole grains, veg, and fruits give slow-release energy. Avoid refined carbs like white bread and sugar as they give a quick burst but it’s short-lived.
  2. Protein – Protein helps build and repair muscles. Include lean protein sources such as poultry, fish, and beans in meals.
  3. Fats – Healthy fats like those found in nuts, avocados, and fatty fish give steady energy and are essential for overall health.

Staying hydrated is essential for athletic performance. Drink water and electrolyte-rich beverages like coconut water in & after cycling sessions. 30 minutes at a moderate pace can burn 200-300 calories. To lose 1kg aim for 10-12 hours of moderate cycling.

Pro tip: Plan meals in advance and pack snacks like energy bars, fruit, and nuts for long rides to stop unhealthy pit stops.

How to Plan Your Meals Around Your Cycling Workouts.

Fueling and recovering your body with meals that revolve around cycling workouts can help with weight loss. To drop 1kg, you need to burn ~7700 calories. This depends on things like your current weight, cycling intensity, and diet.

Knowing the nutrients your body needs before, during, and after cycling is key for meal planning:

  • Before: Complex carbs like oatmeal, brown rice, or whole-grain bread, plus lean protein sources like eggs or Greek yogurt.
  • During: Hydrate and consume easily digestible carbs like energy gels or bananas for energy.
  • After: Refuel with a combo of carbs to restore energy stores and protein to repair muscles.

Pro tip: Consult a certified nutritionist or doctor for an optimized meal plan and cycling routine for weight loss.

Frequently Asked Questions

1. How much cycling do I need to do to lose 1kg?

The amount of cycling you need to do to lose 1kg depends on various factors, such as your current weight, diet, and intensity of cycling. However, as a general rule, you need to burn approximately 7,000 calories to lose 1kg. Therefore, if you cycle at a moderate pace of 15km/hr, you can burn around 300-400 calories per hour. So, you need to cycle for 17-23 hours to burn 7,000 calories and lose 1kg.

2. Can I lose 1kg by cycling every day?

Yes, you can lose 1kg by cycling every day, provided that you cycle at a moderate to intense pace and follow a healthy diet. For instance, if you cycle for an hour every day at a pace of 20km/hr, you can burn around 500-600 calories, which can help you lose 1kg in about two weeks.

3. How often should I cycle to lose 1kg?

You should aim to cycle at least 3-4 times a week to lose 1kg. However, the frequency and duration of cycling depend on your weight loss goals, fitness level, and other factors. Therefore, it is advisable to consult a professional trainer or healthcare expert for personalized advice.

4. Can cycling alone help me lose weight?

Cycling can be an effective way to lose weight, but it may not be sufficient if you have a high body mass index or other health issues. You also need to follow a balanced diet, get enough rest, and perform other forms of exercise, such as resistance training and cardio workouts, to stay healthy and reach your weight loss goals.

5. What should I eat before and after cycling to lose weight?

You should eat a balanced meal with adequate carbs, proteins, and fats before cycling to fuel your muscles and maintain energy levels. After cycling, you can have a post-workout snack or meal with high-quality proteins and complex carbs to repair muscle tissue and aid recovery. Some healthy options include fruits, vegetables, whole grains, lean meats, nuts, and seeds.

6. How can I make cycling more effective for weight loss?

You can make cycling more effective for weight loss by varying the intensity, duration, and type of cycling. For instance, you can do interval training, hill climbs, or high-intensity sprints to challenge your body and boost your metabolism. You can also cross-train with other forms of exercise, such as swimming, running, or weightlifting, to prevent boredom and engage different muscle groups.

Leave a Reply

Your email address will not be published. Required fields are marked *