Cycling Calorie & Energy Expenditure Calculator
Calculate calories burned cycling by speed, duration, and body weight using validated MET values for different cycling intensities.
Cycling Calorie Guide
MET-Based Cycling Calorie Calculation
Calories burned = MET × weight (kg) × hours. MET (Metabolic Equivalent of Task): 1 MET = resting metabolism. Cycling at 19-22 km/h = MET 8.0. 75kg cyclist for 1 hour at MET 8: 8 × 75 × 1 = 600 kcal. Net calories (above resting): (MET − 1) × weight × hours = 7 × 75 × 1 = 525 kcal. Wind resistance effect: cycling outdoors burns approximately 20-30% more than a stationary bike at the same perceived effort because outdoor cycling adds aerodynamic drag. An indoor spin class at equal effort to 25 km/h
Cycling vs Running for Calories
Running burns approximately 1 kcal per kg per km (as a simple approximation). Cycling burns approximately 0.5-0.6 kcal per kg per km (at moderate pace). Running burns roughly twice as many calories per kilometre because: you support your own body weight in running (cycling saddle takes weight). Greater muscle mass activated (running uses upper body too). However: cycling allows much longer distances. One hour at 25 km/h covers 25km of cycling vs 10km of running (typical). Calorie expenditure ove
Power Meters and Accurate Measurement
Power meters directly measure work done (watts) — the most accurate calorie measurement for cycling. Cycling power-to-calorie conversion: approximately 3.6 kJ per watt-hour (accounting for metabolic efficiency of ~25%). 200W average for 1 hour = 720 kJ of mechanical work = 720/0.25 = 2,880 kJ = 688 kcal. This is roughly consistent with MET calculations at vigorous pace. Heart rate monitors improve estimates vs pure MET method by accounting for individual cardiovascular response. Most overestimat
Fuelling for Cycling
For rides under 60-75 minutes: glycogen stores are sufficient — no in-ride nutrition needed (at moderate intensity). For rides 60-90 minutes: consider 30-60g carbohydrate per hour near the end. For rides over 90 minutes: 30-60g carbohydrate per hour is evidence-based. Trained cyclists can absorb up to 90g/hour from multiple carbohydrate sources. Recovery nutrition: within 30-60 minutes of finishing a hard ride, 20-40g protein + carbohydrates replenishes glycogen and initiates muscle protein synt
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