How Many Calories Do You Burn Mountain Biking?

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Do you love spending time outdoors mountain biking? If so, you’re definitely not alone! Mountain biking is a great way to get some exercise and enjoy the natural world at the same time. But have you ever wondered how many calories you burn mountain biking? Let’s take a look at the science behind calorie burning while mountain biking and answer that question for you!

Mountain biking is an exciting and challenging sport that requires a lot of energy. A typical 60-minute mountain bike ride burns between 600 and 900 calories, with a caloric deficit of 60 to 120 per mile based on the biker’s weight. To lose one pound in value, the biker must ride for 3 to 6 hours.

How Many Calories Do You Burn Mountain Biking?

When calculating how many calories are burned while mountain biking, consider the level of the ride and the bodyweight of the rider. The larger the weight of the rider, the more calories he’ll require to perform any typical day-to-day activities, which also translates to how many calories he burns riding his mountain bike.

BodyweightModerately Active Mountain biking (Calories burned,  60 Minutes)Moderately Active Mountain biking (Calories burned, 60 Minutes)Moderately Active Mountain biking (Calories burned, 60 Minutes)
154 lb62410291176
165 lb66911021260
176 lb71411761344
187 lb75812491428
198 lb80313231512
209 lb84813961596
220 lb89214701680

Keep in mind that there is no set method for determining how many calories are burned during a bike ride since everyone is different and has varying metabolic rates.

As a result, smartwatches and fitness bands’ counting methods are flawed, however, if you want an estimate of how many calories you burn during a bike ride, use the table above.

The advantages of mountain biking in burning calories are clear in the table above, which shows that it is an excellent way to lose weight and get in shape due to the significant levels of energy required to ride your mountain bike on difficult terrain.

A pound of fat has around 3,500 calories, so if you want to lose a pound while mountain biking you’ll need to pedal for 4 hours and 22 minutes.

How Many Calories Do You Burn Mountain Biking Per Mile?

Mountain biking is an excellent method to get in shape and burn extra calories, according to one study, a typical mountain biker may burn between 65 and 90 calories in one mile, while a competitive mountain bike rider can burn up to 170 calories per mile.

Ways to Burn More Calories Mountain Biking

You’re undoubtedly considering how you might make mountain biking even more efficient now that we’ve shown it’s one of the most efficient methods to burn calories while having a lot of fun. There are different methods to burn more calories while mountain biking, they include:

  • Increase the intensity level: This will increase your heart rate and calorie burning. The best approach to do this is to boost the pedaling frequency for a time period (30 seconds, 1 minute, 5 minutes) before lowering it again by the same amount of time on your ride. This should be done at least 10 times during your ride (20 is ideal) and you’ll have created a HIT (high-intensity interval training) session.
  • Increase your body weight: You may do this by carrying a bottle of water in a backpack, ensuring that you are hydrated, and burning more calories. I always go for a short ride to get a 2.5-liter bottle of freshwater.
  • Add more uphill to your activities: The metabolic equivalent of climbing 8.5 meters of altitude is 14, whereas going up a mountain is 14, which is a significant difference.
  • Take breaks if you need to: Maintain a constant cadence by pedaling steadily and don’t stop, and pedal even while descending which will help you to continue to burn more calories.
  • Pedal in a higher gear: This will make your ride more intense, but don’t use it too much on the hills because it can harm your cassette.
  • You may ride for longer periods: If you increase the duration of your excursions as your fitness improves you will burn more calories mountain biking.


The rate at which each person will burn calories varies for a few reasons as you can see. Use the above guidance to get the most out of burning calories when mountain biking.