How to use this tool
1. Enter your body weight (kg) – the most influential factor.
2. Input your average speed (km/h) and total distance (km).
3. Choose terrain type: flat roads, hilly routes, or mountainous trails.
4. Click Calculate to see estimated calories burned, duration, and efficiency per km.
Tip: Save results automatically appear in the history panel; click any past entry to reload values.
Calculation formula & MET values
We use the standard MET (Metabolic Equivalent of Task) method validated by exercise physiology:
Calories = MET × weight (kg) × duration (hours) × terrain factor
MET values by cycling speed:
• <16 km/h (leisure) → MET 4
• 16–20 km/h (moderate) → MET 6
• 20–25 km/h (vigorous) → MET 8
• 25–30 km/h (racing pace) → MET 10
• >30 km/h (elite) → MET 12
Terrain coefficient: Flat = 1.0 | Hilly = 1.2 | Mountainous = 1.5 (reflects extra effort due to elevation and resistance).
Duration (hours) = distance / speed. Result is an estimate; individual variations (wind, bike type, metabolism) may affect actual burn.
Frequently asked questions
It provides a reliable estimate based on large‑scale MET compendiums and terrain adjustment. For most recreational and fitness cyclists, accuracy is within ±10–15% compared to lab measurements.
MET method primarily relies on weight and exercise intensity. Age and gender have minimal direct influence on the energy cost of cycling; differences are largely accounted for by body mass and riding power.
Mountainous terrain (factor 1.5) significantly increases energy demand due to climbing, variable surfaces, and higher average power output. The factor is derived from cycling physiology studies.
For e-bikes with pedal assist, calorie burn is lower than a conventional bike at same speed. Use at your own discretion – consider reducing terrain factor or using the “Flat” option for an approximate value.