There are lots of activity trackers out there these days, and they can measure everything from heart rate to power output to whether or not you’re getting sick. But if you’re someone who just likes to keep things simple, this basic cycling calorie counter will give you a ballpark idea of how many calories you burned on your last ride.
And to help you get the most out of your training, we’ve gathered some expert resources and answers to five of the most common calorie questions below.
What Is a Calorie?
In simplest terms, a calorie is a unit of energy. Our bodies use calories for every process, from keeping our hearts beating to sprinting for that KOM or QOM. We get calories from the food we eat—there are 9 calories in every gram of fat, and 4 calories in every gram of protein and carbohydrate. Unused calories are stored in fat cells, which is the body’s way of conserving energy for when it needs it, but these calories can be burned through exercise.
How Many Calories Do I Need?
Every cyclist requires a different amount of calories per day. The most straightforward way to figure out how many calories per day you need to keep your body running is to calculate your Basal Metabolic Rate (BMR) a.k.a. the minimum number of calories your body needs to function, which can start at 1,800 calories per day for adult women and 2,400 calories per day for adult men. But that’s not counting the calories you need to fuel your workouts, which puts extra caloric demands on your body. And it’s not just while you’re working out—calories help you stay fueled before you exercise and when you need to recover afterward. Your daily caloric needs will fluctuate depending on your size, activity level, and individual metabolism.
Should I Watch My Calorie Intake?
Because no two cyclists are alike, there’s no standard calorie burn you should be striving for during a ride. However, because excess calories equals excess weight—which can lead to health issues, such as sleep problems, insulin resistance, heart disease, and poor cognitive function—it’s still important to have a general idea of what you’re consuming and what you’re burning.
However, it’s important to develop habits that are sustainable for the long-term rather than just depriving yourself, according to Charles Platkin, Ph.D., M.P.H., executive director of Hunter College’s Food Policy Center in New York City.
How Do I Use This Cycling Calorie Counter?
On the surface, the equation seems simple: work out, eat nutritionally dense foods, and you’ll lose weight (if that is your goal!). And while that basic principle is indeed true, it’s also important to consider the source of the calories you’re getting. The three macronutrients (fat, carbohydrate, and protein) all have different roles to play in our metabolism, and you need certain ratios of each depending on your activity level.
Remember: Fat is not the enemy. In fact, in a study published in the Journal of the American Medical Association, researchers found that when dieters followed a low-fat diet for four weeks, their metabolism took a dramatic nose dive, leaving them burning 300 fewer calories—the amount burned during a 30-minute interval workout—a day. It’s best if you focus on getting quality, balanced meals first—and using calories as a guideline for portion control.
Can I Still Eat Good Food While Watching Calories?
It’s important to remember that no food is inherently “good” or “bad,” since labeling food like this can turn eating into a moral issue and also tends to drive cravings, according to Runner’s World. With that being said, not every calorie is created equal. One hundred calories worth of healthy whole grains, fruits, and vegetables, for instance, will help you get the nutrients you need to ride strong. Plus, you’ll cut out processed foods and added sugars, which have been linked to health issues such as type 2 diabetes, heart disease, and certain cancers.
Last but not least, try not to obsess over calories. There’s no harm in being aware of calories, but being fixated on every last one isn’t healthy and can take the joy out of eating and cycling.
