Cycling Calorie Burn Calculator

MET estimates carry a typical error of 10-20% between individuals. The tables average across large populations and do not account for drafting, hills, fitness level, or riding efficiency. A power meter provides a much more accurate figure by measuring actual mechanical work.

MET uses speed as a proxy for effort and applies an average body efficiency. Power directly measures mechanical work done, then applies a fixed 24% metabolic efficiency to derive calorie cost. Since actual speed and actual power do not always match neatly, the two methods can diverge by 10-15% or more depending on wind, hills, and drafting.

Only partially. MET estimates and even power-meter estimates include your basal metabolic rate for those hours, and trackers often inflate burn. Eating back 50-70% of estimated calories is a common starting point. Monitor weekly weight trends and adjust. This is general guidance, not medical advice - consult your doctor before changing your diet or exercise routine.

At a moderate pace (MET 8), a 70 kg rider burns about 560 kcal per hour. A vigorous 14-16 mph pace burns about 700 kcal per hour. A hard race effort above 16 mph can approach 840-1,000 kcal per hour depending on body weight and actual power output.