How Much Cycling to Lose 1kg Weight? Does it Work? Best Strategy to Follow

Cycling is indeed an effective exercise to lose weight but many cyclists wonder how much cycling to lose 1kg of weight.

Cycling has great advantages and health benefits such as building muscles, strengthening the bones, boosting metabolism, improving the immune system, decreasing stress levels and losing weight.

According to health experts, You burn 200 to 300 calories if you do 1-hour cycling regularly. It is possible to lose 1 kg of weight by cycling for at least 15 days regularly.

But it might not be successful for all people as weight loss depends on many factors such as your cycling route, your cycling speed, your current weight and your eating habits. So incorporating all the factors can help you to achieve 1 kg weight loss quickly.

How Much Cycling to Lose 1kg in a Week?

Research suggests steady cycling burns 300 calories per hour and 600 calories in 2 hours. To lose one kilogram of weight, an average person must burn 8,000 calories. So it will take 4 hours of cycling on a weekly basis to lose 1kg of weight.

The longer you exercise the more calories you burn but for the beginner, it is not practical to do cycling for 4 to 5 hours every day. Also, If you have any kind of disease (physically unfit), we recommend taking advice from your doctor.

If you are a beginner cyclist and want to reduce your weight you might be wondering how much cycling is needed to lose 1 kg of weight in a week.

Most of you might be looking for how many km cycling per day to lose weight. but it does not work exactly the same for all people. Everyone’s body type and body weight are different and metabolisms work differently for everyone.

As you know cycling reduces weight but your current fitness level, cycling route and speed etc will decide how much you will lose. For this, we have examined and prepared charts for different body weight people, make sure to look at those charts.

You need not worry, we will see how it goes in general. A normal person burns 300 calories in 1 hour of cycling and 600 calories in 2 hours. An average person has to burn 8,000 calories to decrease 1kg of weight. So you have to ride regularly for 4 hours to lose 1kg weight in a week.

These are my best bicycle recommendations if you really want to lose weight then go with these best bicycles.

Body Weight Chart (70-80kg)

If your weight is between 70 to 80kg and cycle for 1 hour at a moderate pace, you will be required to cycle 27 hours overall to burn 1 kg of body weight. And it can be achieved in 1 week.

Intensity LevelCalories Burned (per hour)Time Taken lose 1kg (In hours)
Light20040
Moderate30027
High40020

Body Weight Chart (80-90kg)

On average, If your weight is between 80 to 90kg and cycle for 1 hour at a moderate pace, you will be required to cycle 22 hours overall to burn 1 kg of body weight.

Intensity LevelCalories Burned (per hour)Time Taken lose 1kg (In hours)
Light25032
Moderate37022
High49017

Body Weight Chart (90-99kg)

On average, If your weight is between 90 to 99kg and cycle for 1 hour at a moderate pace, you will be required to cycle 18 hours overall to burn 1 kg of body weight.

Intensity LevelCalories Burned (per hour)Time Taken lose 1kg (In hours)
Light30426
Moderate44218
High58014

Body Weight Chart (99-109kg)

On average, If your weight is between 99 to 109kg and cycle for 1 hour at a high pace, you will be required to cycle only 12 hours overall to burn 1 kg of body weight.

Intensity LevelCalories Burned (per hour)Time Taken lose 1kg (In hours)
Light35822
Moderate51416
High67012

Note: These body weight charts might not be the same for all people but they are somewhat the same. This chart is prepared after tests and experiments, so you can trust these numbers.

How Much Cycling to Lose 1kg in a Month?

Depending on your bike type, level of intensity and weight, you will burn a different number of calories. But steady cycling for 1 hour burns 300 calories approximately. On average, we need to burn 8,000 calories to lose 1 kilogram of body weight through cycling. So you need to cycle 27 hours per month on average to lose 1kg.

Losing 1 kg in a month is not so difficult because I have already achieved it. If you take it as a challenge, you can achieve it. Either you can achieve it in a week or in a month it all depends on how much you cycle daily and with what intensity.

Once you gain some experience in cycling then try to cover more kilometres in less time because it has a lot of benefits, cycling at high intensity has great positive impacts on our body shape and overall you burn more calories in less time.


Cycling Tips for 1kg Weight Loss

Cycling Tips for 1kg Weight Loss

1. Regular Cycling

Most people want to reduce weight but they are not maintaining regularity resulting in no weight loss. If you are a beginner just starting cycling, you have to be patient because your body needs to adjust.

Try 50 to 60 minutes of cycling for the first week and increase the duration up to 120 minutes in 3 to 4 weeks. This way you can manage to lose weight by bicycling regularly.

2. Increase the Cycling Intensity to Burn More Calories

Are you aware of how many calories you will have to burn to lose 1kg of weight? According to health experts, you will have to burn around 8,000 calories.

As we know, 1 hour of normal cycling burns 350 calories and 700 calories for two hours. It will take 11 to 12 days to burn 8,000 calories.

But as you increase the cycling intensity you burn more calories in the same period of time. Increasing cycling intensity is nothing but doing more exercise in the same span of time.

Suppose a person is regularly cycling for 2 hours, he will take 11 days to reduce a kilogramme of weight but as he increases the exercise intensity he will take only 7-8 days to burn 8 thousand calories.

Note: It might be difficult for beginners to do it in a week. A beginner’s body can’t handle that much of a load so they may expect 2-3 weeks to burn 8,000 calories. According to health experts, riding a mountain bike burns more calories than other bicycles. Get a mountain bike to reduce weight.

3. Try Cycling on a Tough Terrain

Tough terrain challenges your muscles as compared to normal straight roads. So it will develop lean muscles in the lower and upper body as well.

If you don’t find any tough terrain then you can do uphill cycling on a flyover or naturally hilly road. Uphill cycling is also beneficial in building leg muscles and burning extra fat.

Best Time for Cycling to Lose 1kg Weight

It has been observed that cycling in the morning on empty stomach gives the best and quick results, if it is difficult for you then having a light breakfast would make it easy for you.

Cycling is a great cardiovascular workout and has surprising health benefits. The best thing about this exercise is that it helps with weight loss as well as fat loss.

If you want to lose weight through cycling, it is recommended to cycle without breakfast in the morning, but if you are someone who can’t bike on an empty stomach, there is no problem.

You can have a light breakfast of banana, granola and an energy bar. It will boost your energy while exercising.

When it comes to how much distance should I cycle to lose 1kg weight? Then it totally depends on you. Make sure to do cycling for at least 1 hour as it burns around 300-400 calories and as a starter, it will take 1-2 weeks to decrease 1kg fat. Cycling long distances are not easy for a beginner cyclist, so it will take a few weeks to make it a habit.

Good Diet for Cyclists to Lose 1kg Weight in a Month

How Much Cycling to Lose 1kg of weight

Everybody wants to get fit and become healthy but a good/balanced diet plays a very important role in maintaining body weight.

Regular cycling helps to build lean muscles in the lower body and burn calories. People don’t get the best results even after cycling for months. It can happen due to two reasons:

  • Lack of consistency
  • No weight loss goal

This is why people do not plan for the rides and diet. But if you are cycling consistently and cycling to lose weight so this nutrition training will help you.

And the important thing is eating right and maintaining a balanced diet of 50% Carbs, 30% Fats and 20% Proteins. You should avoid junk or processed foods to get the best results. This is the golden rule for weight loss.

Related: Does Cycling Increase Height Before or After 18? – Height increasing tips & guide!

Best Strategy for a beginner in cycling to lose weight

Note down how much you can cycle in 30 minutes at a moderate speed as your stamina builds up and then increases the kilometres day by day. It will challenge your muscles and increase the heart rate and you burn more calories naturally.

Basically, you have to increase the intensity of the exercise to burn more calories. It means you do not need to increase the time duration, just increase the intensity of exercise within the same span of time.

Average Cycling Speed for 1kg Weight Loss

Average cycling speed depends on various factors such as type of surface, type of cycle, fitness level and weight. And we know that the average cycling speed of beginner cyclists is always lower than that of experienced ones. That means every rider has a different speed while cycle ride. But in general, it is around 15 to 19kph.

Guys, this topic is very vast and if I go into detail then this article will be very long so we have written a detailed blog post for average cycling speed which you can consider for your weight loss goal.


Frequently Asked Questions: How Much Cycling to Lose Belly Fat

Q1. How many km should I cycle a day to lose weight?

If you are a beginner cyclist then it is recommended to start with 30 minutes of cycling daily. Increase the intensity of cycling day by day and try to cover more distance every day so that you burn more and more calories per day. Read the complete article to get the exact answer.

Q2. Can I lose 5 kg by cycling?

You may cover 0km to 100km, the number of kilometres is not so important. First, you have to understand the concept of caloric deficit. The longer you cycle the more calories you burn. But it is not possible for a beginner cyclist to do it so it will take 2 to 4 weeks to lose 5kg weight by cycling.

So if you have a question how much cycling to lose 5kg? You have to burn 8,000 calories to lose 1kg. This gives you an idea of how much weight you wish to lose.

Conclusion on how much cycling to lose 1kg of weight

The simple rule of weight loss is to maintain the caloric deficit. Suppose you are burning 2500 calories in a whole day it means that you have to take less than 2500 calories to lose weight.

It does not matter whether you do road cycling to lose weight or indoor cycling to lose weight, both kinds of exercises will help you.

I hope you have found an answer to your question about “how much cycling to lose 1kg of weight”. Make sure to share this information with your cyclist friends.

Video on Weight Loss Through Bicycling: 3 Effective Tips

Resources:

  1. https://www.healthline.com/health/how-many-calories-do-you-burn-biking
  2. https://www.youtube.com/watch?v=hzNVwxkeLVQ
  3. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
  4. https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines

I am the founder and editor of Cycling Guru, a passionate cyclist from India. My passion for cycling led me to build this blog site where I share my cycling experience, cycling tips, and help people to get the best bicycle.

6 thoughts on “How Much Cycling to Lose 1kg Weight? Does it Work? Best Strategy to Follow”

    • Yes, it is possible to lose 5kg of weight in a week. But, You need to cycle for more than 5 hours a day. Not only cycling will give you this result, you have to do some other exercise and take care of your diet & Nutrition. This decorum will maintain your caloric deficit and results in fast weight loss.

      Reply
  1. It has been one month since I lost 1kg of weight. Your helpful advice has been greatly appreciated, cycling guru.

    Reply

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