Cycling Calorie Calculator

There are two widely accepted methods for estimating cycling calorie expenditure. The MET method uses Metabolic Equivalent of Task values from the Compendium of Physical Activities. You select a riding intensity level and the calculator applies the formula: Calories = MET × weight (kg) × duration (hours).

The power-based method is more accurate because it uses actual mechanical work output measured by a power meter or smart trainer. It converts kilojoules of work into kilocalories using the ~25% human metabolic efficiency factor, which means your body burns roughly 4 kJ of energy for every 1 kJ of pedaling work.

• Add intervals: Alternate between high- and low-intensity efforts to boost total energy expenditure and post-exercise calorie burn (EPOC).
• Ride longer: Even moderate-paced rides burn significantly more total calories when sustained over 60–90 minutes or more.
• Include climbs: Hill riding dramatically increases power output and calorie burn compared to flat terrain at the same speed.
• Fuel properly: Eating enough during longer rides prevents bonking and allows you to maintain intensity, burning more total calories.