ReadyCalculator
MathPhysicsFinanceConstructionBiologyChemistryConversionEcologyEveryday LifeFoodHealthSportsStatisticsOther

🔥 Biking Calorie Burn Calculator

Choose intensity, enter your weight and ride duration, and estimate total calorie expenditure.

Total Calories

630

Estimated energy expenditure

Calories per Minute

10.50

Multiply by planned ride duration

Calories per Hour

630

Useful for nutrition planning

Remember: power output, drafting, terrain, and wind significantly affect real-world calorie burn. Use power meters or heart-rate data for detailed analysis.

How to Use This Calculator

1

Enter body weight

Use current body mass in kilograms for accuracy.

2

Set ride duration

Input planned ride length in minutes.

3

Select intensity

Choose the description that matches ride effort or average speed.

4

Review calories

Use total and hourly calorie outputs to plan fueling.

Formula

Calories = MET × 3.5 × Weight (kg) × Minutes ÷ 200

MET (Metabolic Equivalent of Task) quantifies workout intensity. Multiply by oxygen consumption (3.5) and body weight, then adjust for time. Divide by 200 to convert to kilocalories.

Example

75 kg rider, 2-hour moderate ride: Calories = 8 × 3.5 × 75 × 120 ÷ 200 ≈ 1,260 kcal.

Variables

  • MET: Intensity factor
  • Weight: Body mass in kilograms
  • Minutes: Total ride duration

Cycling Nutrition Insights

Understanding burn rate helps dial fueling strategies. Aim to replace 40–60% of calories for rides over 90 minutes using carbohydrate-rich foods or drinks.

Fueling Tips

  • Consume 30–90 g of carbohydrates per hour depending on intensity.
  • Include electrolytes during hot weather to maintain hydration.
  • Post-ride meals should combine carbs and protein for recovery.

Adjustments

  • Power meter data allows precise energy measurement—compare with MET estimates.
  • Drafting reduces power demand; adjust intensity if you ride in a peloton.
  • Use heart-rate zones to refine intensity selection for this calculator.

Frequently Asked Questions

How accurate are MET-based estimates?

They provide a solid baseline but individual efficiency, aerodynamics, and fitness level cause variation.

Should indoor cycling use different MET values?

Indoor efforts often feel harder due to heat build-up—consider choosing one level higher if you ride indoors.

Do e-bikes change calorie burn?

Assist lowers required effort; select an intensity that matches your heart rate or RPE rather than speed.

Can I enter pounds instead?

Convert body weight to kilograms (lbs ÷ 2.205) for the most accurate results.

Why include calories per hour?

Knowing hourly burn helps plan on-bike fueling and post-ride recovery meals.