Cycling calorie calculator
Calories burned on a ride: from your power meter, or from your average speed if you have none.
How this is calculated
With power: kJ = average power (W) × seconds / 1000; kcal = kJ / (4.184 × gross efficiency). At the default 23.9 % efficiency, one kJ of work is about one kcal burned; typical gross efficiency is 20.0–25.0 %. Source: TrainerRoad, kJ to Calories (updated 22 Jun 2026) — https://www.trainerroad.com/blog/calories-and-power/ ; CTS (updated 7 Mar 2025) — https://trainright.com/energy-expenditure-calories-kilojoules-and-power-in-cycling/.
Without power: kcal = MET × body weight (kg) × hours, with the MET for your average speed: up to 16.1 km/h 4.0 (code 01010); up to 19.2 km/h 6.8 (code 01020); up to 22.4 km/h 8.0 (code 01030); up to 25.6 km/h 10.0 (code 01040); up to 30.6 km/h 12.0 (code 01050); faster 16.8 (code 01060). The METs are for flat roads; on a climb, use the power method. Source: 2024 Adult Compendium of Physical Activities (Herrmann et al., J Sport Health Sci 2024) — https://pacompendium.com/bicycling/ — cite per value, do not reproduce the full table (CC BY-NC-ND).
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