We came across a simple chart showing the calories in common beverages - and it got us thinking:
How much riding does it take to burn those off?
Whether you’re grabbing a post-ride beer, coffee, or soda stop along the trail, those calories add up quickly. The good news? Riding bikes is a pretty great way to balance it out.
Calories in Common Beverages
Here’s a snapshot of what you’re sipping:
Water or seltzer - 0
Diet soda (20 oz.) - 5
Coffee w/ creamer - 30
Tea w/ sugar - 50
V8 Juice (11.5 oz.) - 70
Fat-free milk (8 oz.) - 90
Light beer (12 oz.) - 100
Cappuccino (8 oz.) - 100
Juice (8 oz.) - 110
Sweet iced tea (16 oz.) - 120
White wine (8 oz.) - 160
Red wine (8 oz.) - 170
Gin & tonic - 170
Whole milk (8 oz.) - 180
Snapple lemonade - 240
Soda (20 oz.) - 250
Draft beer (22 oz.) - 280
Margarita - 290
Big Gulp soda (32 oz.) - 300
Orange soda (20 oz.) - 300
Eggnog - 340
Small chocolate shake - 360
Dairy Queen Misty (large) - 440
NesQuik milk (16 oz.) - 460
Large chocolate shake - 720
What It Takes to Burn It Off
Calories burned while cycling vary based on weight, terrain, and effort, but here are general estimates for a 150–180 lb rider:
- Easy spin (10–12 mph) - ~300 calories/hour
- Moderate ride (12–14 mph) - ~400 calories/hour
- Steady pace (14–16 mph) - ~500 calories/hour
- Fast ride (16–18 mph) - ~600 calories/hour
- Hard effort (18+ mph) - ~700+ calories/hour
Real-World Comparisons
Let’s put it into perspective:
• Light Beer (100 calories)
- ~15–20 minutes of easy riding
• 20 oz Soda (250 calories)
- ~30–45 minutes of moderate riding
• Draft Beer (280 calories)
- ~35–45 minutes at a steady pace
• Margarita (290 calories)
- ~45 minutes of moderate riding
• Big Gulp (300 calories)
- ~45–60 minutes depending on effort
• Large Chocolate Shake (720 calories)
- ~1.5–2+ hours of solid riding
BIKEIOWA Perspective
We’re not here to tell you to skip the post-ride stop - quite the opposite.
Those coffee shops, breweries, and small-town diners are part of what makes Iowa riding special. They fuel both the rider and the local economy.
But it’s always good to understand the balance:
• One drink = one ride (or more)
• The longer the ride, the bigger the reward
• And yes… that shake might require a century ride mindset ;)
Ride. Refuel. Repeat.