# How many miles do I have to bike to lose 1 pound (lb)?

## It depends on how much you weigh and how fast you bike.

Below is an estimate of how many miles you’ll have to bike (at various speeds) to lose 1 lb of body fat.

### 8 miles per hour (mph) (7.5 minute mile)

• If you weigh 150 lbs, you’ll have to bike approximately 97 miles to lose 1 lb.
• If you weigh 200 lbs, you’ll have to bike approximately 73 miles to lose 1 lb.
• If you weigh 250 lbs, you’ll have to bike approximately 58 miles to lose 1 lb.
• If you weigh 300 lbs, you’ll have to bike approximately 49 miles to lose 1 lb.
• If you weigh 350 lbs, you’ll have to bike approximately 42 miles to lose 1 lb.
• If you weigh 400 lbs, you’ll have to bike approximately 37 miles to lose 1 lb.

### 10 mph (6 minute mile)

• If you weigh 150 lbs, you’ll have to bike approximately 81 miles to lose 1 lb.
• If you weigh 200 lbs, you’ll have to bike approximately 61 miles to lose 1 lb.
• If you weigh 250 lbs, you’ll have to bike approximately 49 miles to lose 1 lb.
• If you weigh 300 lbs, you’ll have to bike approximately 41 miles to lose 1 lb.
• If you weigh 350 lbs, you’ll have to bike approximately 35 miles to lose 1 lb.
• If you weigh 400 lbs, you’ll have to bike approximately 30 miles to lose 1 lb.

### 12 mph (5 minute mile)

• If you weigh 150 lbs, you’ll have to bike approximately 73 miles to lose 1 lb.
• If you weigh 200 lbs, you’ll have to bike approximately 55 miles to lose 1 lb.
• If you weigh 250 lbs, you’ll have to bike approximately 44 miles to lose 1 lb.
• If you weigh 300 lbs, you’ll have to bike approximately 36 miles to lose 1 lb.
• If you weigh 350 lbs, you’ll have to bike approximately 32 miles to lose 1 lb.
• If you weigh 400 lbs, you’ll have to bike approximately 28 miles to lose 1 lb.
Sources:
Ainsworth BE, Haskell WL, Whitt MC, et al. Compendium of physical activities: an update of activity codes and MET intensities. Med. Sci. Sports Exerc., Vol. 32, No. 9, Suppl., pp. S498–S516, 2000.

Calorie calculations from equation: (METs x 3.5 x body weight in kg)/200 = calories/minute