Cycling Weight Loss Calculator
Estimate how much weight you can lose with your cycling routine. This calculator uses your body data, activity level, and planned weekly rides to estimate your calorie deficit and expected weight change over time.
Step 1: Your Weekly Cycling
Enter your total weekly cycling distance and either your average speed or total time spent cycling.
Step 2: Your Body & Lifestyle
Step 3: Your Weight Loss Goals
About the Cycling Weight Loss Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and cycling enthusiast from Germany with over 10 years of cycling experience. I created this weight loss calculator to help cyclists plan their fitness journey with data-driven projections.
Cycling Weight Loss Calculator
Cycling is one of the most effective ways to create a calorie deficit for weight loss. A typical cycling routine burns 1,000-3,000+ calories per week depending on your weekly distance and intensity, making it possible to lose 0.2-0.5 kg per week through regular riding alone.
How This Calculator Works
Our cycling weight loss calculator combines three key elements:
- Weekly cycling data: Enter your total weekly distance and average speed (or total time) to calculate your weekly calorie burn from cycling.
- BMR & TDEE estimation: Calculates your Basal Metabolic Rate and Total Daily Energy Expenditure using the Mifflin-St Jeor formula, factoring in your age, sex, height, weight, and daily activity level.
- Deficit projection: Combines your weekly cycling with your metabolic data to estimate your calorie deficit and expected weight change over time.
The Mifflin-St Jeor Formula
We use the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), which is considered the most accurate formula for estimating resting energy expenditure:
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161
Activity Level Multipliers
Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by an activity factor that represents your daily activity level aside from your planned cycling:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Mostly sitting, desk job |
| Lightly Active | 1.375 | Some walking, light activity |
| Moderately Active | 1.55 | On your feet a lot, light exercise |
| Very Active | 1.725 | Physical job or very active lifestyle |
Weekly Calorie Calculation
Your weekly cycling calories are calculated based on your total weekly cycling time and average speed:
Weekly time: Weekly distance ÷ Average speed
Weekly calories: MET × Weight(kg) × 1.05 × Weekly time(hours)
Weight Loss Calculation
The calculator uses the widely accepted approximation that 1 kg of body fat contains approximately 7,700 kcal:
Weekly weight loss (kg) = Weekly calorie deficit ÷ 7,700
Weeks to goal = (Current weight − Goal weight) × 7,700 ÷ Weekly deficit
Example Calculation
For a 70 kg man, age 35, height 175 cm, lightly active, cycling 60 km per week at 20 km/h average:
1. Weekly cycling time: 60 km ÷ 20 km/h = 3 hours
2. MET value at 20 km/h: ≈ 8.0
3. Weekly cycling calories: 8.0 × 70 kg × 1.05 × 3 hours ≈ 1,764 kcal
4. BMR: 10 × 70 + 6.25 × 175 − 5 × 35 + 5 = 1,624 kcal/day
5. TDEE: 1,624 × 1.375 = 2,233 kcal/day
6. Weekly weight loss: 1,764 ÷ 7,700 ≈ 0.23 kg per week
7. Time to lose 5 kg: 5 × 7,700 ÷ 1,764 ≈ 22 weeks
MET Values by Cycling Speed
| Speed Range | MET Value | Effort Level |
|---|---|---|
| < 16 km/h | 4.0 - 6.0 | Leisurely to light |
| 16 - 20 km/h | 6.0 - 8.0 | Moderate |
| 20 - 24 km/h | 8.0 - 10.0 | Vigorous |
| 24 - 28 km/h | 10.0 - 11.0 | Very vigorous |
| > 28 km/h | 11.0+ | Racing/maximum |
Safety Note
For most people, a weight loss rate of about 0.25 to 1.0 kg per week (0.5 to 2 lbs) is considered a healthy and sustainable range. Faster weight loss can lead to muscle loss, nutrient deficiencies, and metabolic slowdown. If your projected weight loss exceeds 1 kg per week, consider reducing your calorie deficit. Always consult with a doctor or registered dietitian before making major changes to your diet or exercise routine.
Tips for Maximizing Weight Loss Through Cycling
- Consistency over intensity: Regular moderate rides are more sustainable than occasional intense sessions.
- Track your weekly totals: Use a cycling computer or app to accurately measure your weekly distance and time.
- Combine with nutrition: Use the advanced intake mode to track your eating for more accurate deficit calculations.
- Progress gradually: Increase weekly distance by no more than 10% per week to avoid injury and burnout.
- Include variety: Mix endurance rides with interval training for optimal fat burning.
- Stay hydrated: Proper hydration supports metabolism and exercise performance.
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