Caloric expenditure on an electric bike: what you need to know
It's often said that riding an electric bike isn't a sport. But this is obviously a misconception! Even with electric assistance, you're on the move and doing your body good. In this article, we explain in detail the caloric expenditure of an electric bike: what factors influence it, and how to optimize it if you want to burn more calories.
What factors influence caloric expenditure on an electric bike?
The question of the number of calories burned on an electric bike often comes up. As with conventional cycling, it's difficult to give a universal answer, as it depends on many factors:
- Intensity of effort: Pedaling power, cadence and speed have a direct influence on energy expenditure. The more effort you put in, the more calories you burn.
- Type of route and weather conditions: A flat, asphalt road requires less energy than a hilly road or an uphill route with a headwind. The more rugged the terrain, the greater the caloric expenditure.
- Physical condition and metabolism: Age, weight, heart rate and other physiological characteristics also influence energy consumption. In general, a heavier person will burn more calories than a lighter one, for equivalent effort.
- Fitness level: a well-trained person uses his energy reserves more efficiently, while a beginner will burn more calories for the same effort.
- The level of electrical assistance: The lower the level of assistance, the greater the effort required, which in turn requires greater caloric expenditure.
- Engine power and torque: A powerful engine with high torque facilitates acceleration, reducing the effort required and the number of calories burned.
Electric bikes aren't just about calories!
How many calories do you burn on an electric bike?
If you use an online calculator to estimate your calorie expenditure on an electric bike, it won't usually take into account all the factors mentioned above. So how do you know how many calories you're really burning?
First, let's look at the estimated values for the classic bicycle, as a function of speed:
| Speed | Calories burned per hour |
|---|---|
| Up to 15 km/h | 200 to 300 kcal |
| Up to 18 km/h | 300 to 400 kcal |
| Up to 22 km/h | 400 to 600 kcal |
| Up to 28 km/h | 600 to 800 kcal |
| Over 30 km/h | 800 to 1,000 kcal |
For women :
For men :
These formulas can be used to calculate the caloric expenditure for an effort without electric assistance. But what about the electric bike?
Studies suggest that you burn an average of 15-25% fewer calories on an electric bike than on a conventional bicycle, due to the often lower intensity of effort. An hour of moderate-intensity electric biking would therefore represent between 160 and 300 kcal burned.
However, this doesn't necessarily mean that overall caloric expenditure is lower. In fact, as the electric bike is less physically demanding, many people cover longer distances and dare to venture on more difficult routes. Over a longer period, therefore, the difference could even out, or even be in favor of the electric bike.
Which electric bikes are best for exercising?
How to maximize caloric expenditure and fat burning on an electric bike?
We've seen what factors influence energy expenditure. If your goal is to burn as many calories as possible on an electric bike, here are a few tips:
- Reduce the assistance level and pedal at a steady pace.
- Choose demanding routes, with more rugged terrain and paths.
- Ride regularly to improve your endurance and build muscle mass.
- Add extra weight, for example with saddlebags, to increase the difficulty.
If you want to optimize fat burning, it's important to ride in the lipolysis zone, located between 50% and 75% of your maximum heart rate. To calculate it, use this simple formula:
Monitoring your heart rate with a connected watch or heart rate monitor can help you stay in the right intensity zone. The advantage of the electric bike is that you can adjust the assistance to stay within this ideal range without overexerting yourself.
In fact, a study published in 2022 by the Medical University of Hanover showed that the cardiovascular system and muscles are used almost as much on an electric bike as on a conventional bike. So, if your goal is to reachthe 150 minutes of physical activity recommended by the WHO every week, an electric bike is an excellent alternative!