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

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





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Stephanie Averkamp

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FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...