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 an effective cardio exercise and a great way to 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 To Calculate Calories Burned While Mountain Biking

When calculating how many calories are burned while mountain biking, consider the difficulty level of the ride and the bodyweight of the mountain biker. The heavier the rider, the more calories he or she will require for typical day-to-day physical activities, which also pertains to how many calories he burned from mountain biking.

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

We would like to say that the above is 100 true, however, the reality is that there is no set method for determining how many calories are burned during a bike ride since every individual has varying metabolic rates.

As a result, the calories counting methodolgies of devices like smartwatches and fitness bands are flawed. With that said, 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.

If reducing fat is your goal, keep in mind that a pound of fat equates to roughly 3,500 calories. This means that if you want to lose one pound while mountain biking you’ll need to actively pedal for about 4 hours and 22 minutes.

How Many Calories Can You Burn Mountain Biking A Mile

A typical mountain biker can burn somewhere between 65 and 90 calories in a mile. Contrast those numbers with those of a competitive mountain bike rider who 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 your 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. Doing this about 15 times during your ride will create a HIT (high-intensity interval training) session for yourself.
  • 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. You can also use a weighted vest if you are looking for more of a challenge.
  • 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.
  • Use a higher gear: Pedaling in a higher gear will make your ride more intense. Be aware of no putting too much tension on your cassette as you ascend as you can damage it.
  • 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.