Why cycling estimates vary
Wind, hills, bicycle type, road surface, and drafting all affect the effort needed at a given speed. Speed-based categories are useful context but cannot substitute for measured power or individual physiology.
Cycling MET categories
The intensity choices use 4.0 MET for leisurely riding, 6.8 for easy, 8.0 for moderate, 10.0 for vigorous, and 12.0 for fast riding. The selected value is multiplied by weight and duration; net energy subtracts one resting MET.
How to use this calculator
- 1Enter your body weight and time spent riding.
- 2Choose a representative riding intensity using the speed descriptions as rough guides.
- 3Calculate and compare gross with net active calories.
Understanding your result
Read the result as an estimate for the selected intensity. If a ride mixes coasting, climbing, and stops, one category may describe it poorly. Indoor-bike display calories can differ because the device uses a different model.
Assumptions & limitations
- The model does not use power-meter data or account for electric assistance, wind, or gradient.
- Continuous intensity is assumed across the entered riding time.
Frequently asked questions
Can I use this for an e-bike?+
Electrical assistance changes the effort at a given speed. The listed conventional cycling categories may overestimate your energy use.
Is outdoor speed a reliable measure of effort?+
Not by itself. A headwind or climb can require much more effort at a slower speed, while drafting or descending can reduce effort.
Can I use indoor cycling time?+
You can compare an approximate intensity scenario, but the outdoor speed descriptions do not directly translate to stationary-bike resistance settings.
Does this include calories burned while coasting?+
It applies one selected intensity to the whole duration. Extensive coasting or breaks can make that assumption overstate the average effort.
