Step 1: Calculate your MET
You can calculate your MET based on data from your past rides.
MET = Burned Calories / (Body Weight x Cycling Time in Hours)
Step 2: Plan your calorie consumption
When planning a bike ride you need to estimate the riding time and MET based on intensity. My lowest value on the bike is at 4 my highest for rides above three hours was around 6.
With the planned calories to be burned you can then evaluate how much you take with on the bike, how much you do ‘post ride’ and into how much deficit you want to go.
Planned Calorie Expenditure
Calculate your calorie expenditure for a bike ride.
Result will be displayed here.
Step 3: Food suggestion
Based on your planned consumption you can plan your calorie intake on the bike and after the ride.