TDEE Calculator for Cyclists
Cycling can mean 400-1,000 kcal/hour — calculate your real expenditure on the bike
Why do cyclists have such a high TDEE?
Cycling is one of the most energy-demanding sports. A 70 kg cyclist on a 3-hour moderate ride can burn 1,500-2,500 kcal. High-volume cyclists (10-20h/week) can have TDEEs exceeding 4,000-5,000 kcal/day. Cycling nutrition is carbohydrate-based: muscle glycogen is the primary fuel for efforts over 60 min [³].
How to calculate your TDEE as a cyclist
For high-volume cyclists (>10h/week), select 'Very Active' or manually adjust by adding estimated ride expenditure. Periodize nutrition: rest days (~base TDEE), light training days (+300-500 kcal), long ride days (+800-1,500 kcal).
Caloric expenditure in cycling by intensity and duration (70 kg cyclist)
| Duration | Easy (150W) | Moderate (200W) | Hard (280W+) |
|---|---|---|---|
| 1 hour | ~540 kcal | ~720 kcal | ~1,000 kcal |
| 2 hours | ~1,080 kcal | ~1,440 kcal | ~2,000 kcal |
| 3 hours | ~1,620 kcal | ~2,160 kcal | ~3,000 kcal |
| 5 hours | ~2,700 kcal | ~3,600 kcal | ~5,000 kcal |
FAQ
1How many carbohydrates should I take during cycling?
For 1-2h rides: 30-60 g/h of carbs. For rides over 2.5h: up to 90 g/h (using glucose+fructose mix). Practice nutrition in training rides to adapt the digestive system [³].
2How to avoid bonking?
Bonking occurs when muscle and liver glycogen are depleted. Prevention: start eating BEFORE hunger (every 20-30 min from start), maintain constant carb intake, hydrate well (500-750 ml/h).
3Do cyclists need a lot of protein?
Less than strength athletes, but more than sedentary people: 1.4-1.8 g/kg/day. Protein is critical for post-effort muscle tissue repair.
4How to fuel during a multi-day event?
Priority: recovery between stages (carbs immediately post-stage, 1-1.2 g/kg). Carb-rich dinners to replenish overnight glycogen. Breakfast 2-3h before start.
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