Can I Lose Weight Riding 5 Miles a Day?

Quick Answer: Yes — riding 5 miles a day can help you lose weight, but only if you stay in a calorie deficit. The ride itself burns calories, but it’s your total daily balance that matters most.

🚴 How Much Does 5 Miles Burn?

An average 5-mile ride at 12 mph burns roughly 200–300 calories, depending on your weight and effort. That’s a solid start — but not enough to undo a large meal or constant snacking. Think of it as the spark, not the fire.

⚖️ The Real Secret: Calorie Tracking

Many cyclists assume miles equal progress, but without tracking intake, weight loss stalls. The key is knowing your TDEE (total daily energy expenditure) and keeping daily calories slightly below it.

Helpful Tools:

💬 Bottom Line

If you pair 5 daily miles with calorie tracking and consistency, the results add up fast. It’s better to ride short and steady every day than to binge miles once a week.

Want more detail? Read my full post from my Old Guy Bicycle Blog: Why You’re Not Losing Weight from Cycling (And What to Do About It).

Last Updated: October 5, 2025

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