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CALORIES BURNED CALCULATOR

What a ride actually costs you in energy. From effort level or average power.

hours
minutes

MET 8 — based on the Compendium of Physical Activities.

METHODOLOGY

MET-based formula: Calories = MET x body weight (kg) x duration (hours). MET values sourced from the Compendium of Physical Activities (Ainsworth et al., 2011). A MET of 8.0 means the activity costs eight times your resting metabolic rate.

Power-based formula: kJ = watts x seconds / 1000. Kilocalories = kJ / gross mechanical efficiency (default 0.24, meaning ~24% of metabolic energy reaches the pedals). This is the same conversion your bike computer uses when it reports kilojoules — kJ and kcal are close to 1:1 precisely because human efficiency sits near 0.24.

Fuel split model: Fat and carbohydrate contribution estimated from exercise intensity relative to VO2max. Below ~65% VO2max, fat oxidation dominates. Above ~80% VO2max, carbohydrate becomes the primary fuel. Individual variation depends on training status, diet, and glycogen stores.

Limitations: MET values are population averages and do not account for wind, gradient, road surface, drafting, or individual metabolic variation. Power-based calculation is significantly more accurate because it measures actual mechanical work. Gross efficiency ranges from 0.20 to 0.28 across individuals — 0.24 is the accepted mid-range default.

Last updated: July 2026 · Tool version 1.0

FROM HERE

ARTICLEHow Many Calories Does Cycling Actually Burn?Your head unit says you burned 2,400 calories. You probably burned 1,600. The difference matters if you are fuelling around that number.PODCASTWhy Cyclists Gain Weight Even While Training Hard | Roadman Cycling PodcastRace season should be when you're leanest — so why do so many riders quietly gain weight right through it? Anthony breaks down the seasonal calorie mismatch: reduced training load, repeated rest days, and eating habits that never adjust. And the fix isn't a crash diet — it's fuelling for the work required.COMPARISONCycling vs Running for Weight Loss — Which Actually Burns More Fat?Running burns more calories per minute. Cycling lets you train five days a week without your body falling apart. One of those facts matters for a single session. The other decides what you look like in twelve months.ARTICLERace Weight: The Science of Finding YoursRace weight is the lightest you can get while holding or improving power — not the lightest you can get, full stop. Getting the distinction wrong costs watts, wrecks hormones, and ruins seasons. Here is how to find your number, hit it safely, and time it to the races that matter.

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