The formula
A MET (metabolic equivalent) expresses effort as a multiple of sitting still. One MET is roughly 1 kcal per kg of body weight per hour, so kcal ≈ MET × weight (kg) × hours. That figure includes what you would burn at rest anyway; for the extra burned by riding alone, use MET minus 1.
Cycling MET values
Common entries from the bicycling section of the 2024 Adult Compendium of Physical Activities:
| Activity | MET |
|---|---|
| Leisure or commuting, under 10 mph (16 km/h) | 4.0 |
| Leisure, 9.4 mph (15 km/h) | 5.8 |
| To or from work, self-selected pace | 6.8 |
| Leisure, 10–11.9 mph (16–19 km/h) | 6.8 |
| Leisure, 12–13.9 mph (19–22 km/h) | 8.0 |
| 14–15.9 mph (22–26 km/h) | 10.0 |
| E-bike, light assistance | 6.0 |
| E-bike, high assistance | 4.0 |
Worked examples (70 kg / 154 lb)
| Ride | Maths | About |
|---|---|---|
| 30 min commute (6.8 MET) | 6.8 × 70 × 0.5 | 238 kcal |
| 30 min easy local ride (4.0 MET) | 4.0 × 70 × 0.5 | 140 kcal |
| 1 hour at 17 km/h (6.8 MET) | 6.8 × 70 × 1 | 476 kcal |
| 30 min e-bike, high assist (4.0 MET) | 4.0 × 70 × 0.5 | 140 kcal |
Wind, hills and stops move the real number a lot. Treat these as comparisons, not measurements.
Why apps disagree
- MET choice — the speed band alone can double the figure (4.0 vs 8.0).
- Gross vs net — whether resting energy is included.
- Which time — total elapsed time or moving time only.
- Heart rate — devices with a heart-rate sensor estimate from that instead of a MET table.
From your distance log
Note time next to distance
Daily Bike Log stores distance, not calories. If you want calories, put the ride time in the memo (say “40 min”), work out average speed as distance ÷ time, and pick the MET from the table.
Rough monthly view
Divide the total distance on the Stats tab by your usual average speed to estimate time ridden. 200 km at 16 km/h is about 12.5 hours.
Screenshots show the app in English with sample rides; dates use the year-month-day format.
FAQ
Can I eat back these calories?
Exercise calories are easy to overestimate. For daily intake planning, see calorie deficit and plateaus.
Does an indoor bike use the same values?
The Compendium lists stationary cycling by power output in watts. Use your machine’s watt reading rather than the outdoor table.
Sources: 2024 Adult Compendium of Physical Activities, Bicycling
Daily Bike Log: Ride Tracker
A cycling journal where you just type the distance you rode. No GPS pairing, no sign-up, and your rides stay on your phone. Free on Android.