How Many Miles of Biking to Lose Weight?

People consider biking as part of their regular fitness routine. In fact, according to the American Institute of Stress, commuting by bike is considered one of the most efficient ways to get some exercise. The problem is that some cyclists use up too many calories while riding, which leads to weight gain. If you’re looking to get in shape and you bike frequently, then how many miles should you ride to lose weight? We looked at the research and put together an ideal weekly schedule for a biking weight loss regimen. It includes how many miles you should ride, how long the ride should be, and which gear to use.

Go For It

The first step in creating an ideal pedaling weight loss program is to determine how many miles you should bike each week. There are several options for doing this. If you want to lose weight, then you should try for an hour a day, five days a week. This will give you a total of 30 miles per week. If you add a couple of extra days to the schedule, then you can extend your trip and get an additional 20 or so miles per week. Some cyclists suggest going for 90 minutes to an hour a day, six days a week, which will give you a total of 54 miles per week. Finally, some people claim that riding an hour per day, seven days a week will burn off 64 calories per hour. You’ll be losing weight in no time!

Once you have your ideal weekly mileage established, you can map out the rest of your ideal biking schedule. Start by working out how many hours you should spend biking each week. This will depend on how fast you want to go. If you want to beat the weight loss blues, then work out how many minutes you should spend biking per week. This will depend on how much weight you want to lose. You should work out the number of miles per week, and then add hours and minutes to generate a total ride time. This total should be then divided by the number of miles you actually rode to generate your body’s weekly caloric expenditure. For example, if you rode 10 miles a week and you want to lose 2 pounds, then you would need to ride for 20 minutes per week, or two hours total. This 20 minutes could be spent in either direction, if you wish, returning to the starting point after your exertion. The point is that you should always be moving forward during your trip.

The Route

Along with the number of miles you should bike per week, another important consideration is how far you should travel. Some experts claim that taking a longer trip will help you lose more weight. You might want to try for a 50-mile route at first, and then add more distance if you’re succeeding at losing weight. If you live far from work, then traveling longer might be the only option available to you. A longer ride also means a cooler ride, since you’re covering more miles. Take plenty of water with you on your bike rides, as well. Remember to plan your route before you leave, so you don’t get lost along the way. This will also help you bike without getting too tired to continue forward. Another option is to join a bike club and work with a group of people who are all committed to biking as a form of transportation and recreation. You can split the costs of gas and parking with the club, and add some excitement to your ride by working with a group of people.

The Gear

The next step in creating an ideal weekly schedule for a biking weight loss regimen is to determine what gear you should use to make the trip more efficient. This will depend on your experience and how much weight you want to lose. You should use a gear that is comfortable to use and that fits well with your body. An ideal gear for biking is one that is compact and light, has an adjustable handlebar, and is designed for fast speeds. You should also consider the terrain you will be biking on. If you have a large bike mount for cars, then touring will be much easier for you. Touring cars will make it much easier for you to go faster, too.


A large part of any weight loss regime is nutrition. Once you have your ideal schedule in place, you can lay out the rest of the nutrition plan you need to follow. It’s important to keep in mind that food is fuel and that it’s the nutrients in your food that give you energy that allows you to bike more. You should try for at least eight hours of sleep each night, and consume foods that will keep you at your desired weight. Make sure that you have proper nutrition throughout your daily diet, so that you have energy to workout and bike, and so that you don’t fall off course during your weight loss journey. You may also have to experiment with some new foods or take a more varied diet if you want to keep the weight off once you’ve lost it.


Besides nutrition and the type of gear you use, your activity level is also important to consider. You should be doing one or two workouts a day, as part of your weekly routine. This is to give you the best chance of losing weight successfully. Biking is considered an activity that improves your health, so it’s important that you do some every day. Just make sure that you don’t overdo it and end up injuring yourself. This is why you should work out how many miles you should bike per week, and then add more hours and minutes to that total. This way, you’ll be sure to get the exercise you need without overly exhausting yourself.

Every little bit helps on this journey to a healthier lifestyle. Biking is a great way to lose weight and keep it off, as long as you do it the right way. Follow this advice, and you’ll be on your way to a healthier, happier lifestyle in no time.