Calculate how many calories you burn cycling using either your intensity level or your average power output (more accurate). Includes carbohydrate refueling guidance for post-ride recovery.
The MET (Metabolic Equivalent of Task) method is a practical estimate when you don't have a power meter — it uses body weight and activity intensity to approximate energy expenditure. The power-based method is more accurate: since cycling efficiency is ~24%, roughly 1 kilojoule of mechanical work equals 1 kilocalorie burned, making your power meter data a direct window into your energy output.
| Speed | Intensity | kcal/h (70kg) | Carbs needed |
|---|---|---|---|
| < 16 km/h | Light | 280 | 30 g/h |
| 16–19 km/h | Moderate | 420 | 60 g/h |
| 20–25 km/h | Vigorous | 700 | 60–90 g/h |
| > 25 km/h | Racing | 980 | 90 g/h |
For rides over 90 minutes, begin consuming carbohydrates from the first hour. Waiting until you feel hungry is too late — glycogen depletion affects performance before hunger appears.