What this tool does
You pick how hard the ride felt and how long you were turning the pedals. The result is MET × kg × hours, shown as gross and net.
How it works
Compendium cycling codes range from easy leisure (~4 MET) to racing (~12 MET). Indoor bikes without wattage still need an honest intensity pick.
Formula and methodology
kcal ≈ MET × body weight (kg) × hours. Net uses MET − 1.
How to interpret the result
A 45-minute moderate ride for 75 kg is often 300–400 kcal gross. A racing pick for a coffee-shop cruise will lie upward.
Example
70 kg, 60 minutes, moderate (6.8 MET): 6.8 × 70 × 1 ≈ 476 kcal gross.
Common mistakes
- Picking racing because the playlist was loud.
- Adding e-bike assist miles as if they were a climb.
When this estimate may be off
- You have power meter data — that beats a MET table.
- Long descents with no pedaling.