How many calories does cycling burn?

A 75 kg rider burns roughly 600 cal/hr at moderate intensity (zone 2-3, ~12-14 mph), 750 cal/hr at hard intensity (zone 4) and 1000+ cal/hr at very hard intensity (zone 5). These come from the 2024 Compendium of Physical Activities MET values: ~8 MET for steady road riding, 10 MET for threshold, 14 MET for race pace.

Do I need to replace all those calories during the ride?

No. Your body has glycogen stores (1500-2000 kcal) and fat reserves. For rides under 90 minutes, water alone is often sufficient. For longer rides, aim to replace 40-60% of calories burned.

What is the carb vs fat breakdown?

At low intensity, more energy comes from fat. As intensity increases, the body relies more heavily on carbohydrates. At threshold intensity, 70-85% of energy comes from carbs.

How accurate is this?

MET-based calculations are estimates. Individual variation of 15-20% is normal. Using a power meter gives more accurate calorie data.

Ride Calorie Calculator — Calories Needed for Your Ride

Estimate total calories needed for a ride based on duration and intensity.

Body Weight

Your body weight (rider only, not including the bike) — combined with the MET value to estimate energy burn

Ride Duration

Total ride time in minutes — use moving time, not including stops at cafes or lights

IntensityPick the band matching your average effort: Easy = conversational, Moderate = steady all-day pace, Hard = sustained threshold, Very hard = race pace

How We Calculate This

Calorie Estimation

Calories/hour = MET value × Body weight (kg). This uses the common 1 MET ≈ 1 kcal/kg/hr simplification, which runs about 5% below the full oxygen-cost formula (MET × 3.5 × kg ÷ 200 × 60), so estimates are on the conservative side.
Total calories = Calories/hour × Duration (hours)
Default MET values follow the 2024 Compendium of Physical Activities: Easy ~6 (leisure 9-11 mph), Moderate ~8 (steady 12-14 mph), Hard ~10 (threshold 14-16 mph), Very Hard ~14 (race pace 16-19+ mph). All four are editable in Advanced options.
The carb/fat split shows the approximate energy-system contribution at each intensity (fat-dominant when easy, carb-dominant near threshold), converted to grams with the Atwater factors of 4 kcal/g for carbohydrate and 9 kcal/g for fat — these are substrate estimates, not dietary intake targets.

Frequently Asked Questions

Last updated: February 2026

All calculations are estimates. Always verify results and consult a professional bike fitter where appropriate.

Ride Calorie Calculator — Calories Needed for Your Ride

How We Calculate This

Calorie Estimation

Frequently Asked Questions

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