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Ride-week aware · Free

TDEE Calculator for Cyclists

Cycling can quietly rack up huge weekly expenditure — especially long weekend rides. Set the tier from the whole week, fuel the long ride, and treat computer kJ as information, not a second budget to eat.

TSS / hours
better than vibes
Long ride fuel
performance critical
Indoor vs outdoor
both count
No double-count
kJ ≠ extra meals automatically

Your stats

Standard inputs first — the age adjustment is applied below.

Biological sex
yrs
lb
Height
ft
in
%

Ride load

Choose the block you are in right now.

No change
Weekly load

No extra adjustment.

Estimates are typically within ±10%. Track your weight for two weeks and adjust by 100–200 kcal.

The context

Cyclist TDEE across the week

One long Saturday does not make every day “extra active”. Average the week. Indoor trainers still count; so does a desk job between rides.

If you cut hard through a volume block, expect performance to go first. Prefer body-composition changes in lower-volume phases.

Why the formula drifts

Cycling-specific notes

Power meters lie less than hunger.

01

Hours & intensity

Sweet spot weeks differ from race weeks.

02

On-bike carbs

Under-fueling long rides creates late-day chaos.

03

Computer kJ

Useful data; dangerous if stacked on a high multiplier blindly.

04

Gym maintenance

Keep minimal strength for durability.

05

Glycogen swings

Weight drops after easy days — not always fat.

06

Sleep after big rides

Recovery is part of the calorie plan.

Method

How this calculator gets to your number

Same Mifflin-St Jeor (or Katch-McArdle) engine as the homepage — with one extra step for this use case.

Run it with my numbers
  1. 1

    Resting burn (BMR)

    Mifflin-St Jeor from age, sex, height and weight. Enter body fat and we switch to Katch-McArdle for leaner or muscular bodies.

  2. 2

    Activity multiplier

    Match the whole week — not your hardest training day. A one-tier mistake usually adds or subtracts 200–400 kcal.

  3. 3

    Ride load

    A small, transparent adjustment for this page’s audience. We keep factors conservative so you can verify with a two-week weight average.

Pick a direction

Seasonal calorie goals

Match the calendar.

Eat at TDEE

Train at maintenance

— —kcal / day

Default for build phases.

Get my number
−250–350 kcal

Cut in base

— —kcal / day

When volume is controlled.

Get my number
At/above TDEE

Fuel camps

— —kcal / day

Do not diet through camp weeks.

Get my number

Highest return first

Cyclist habits

Keep it rideable.

  1. #1

    Pack long-ride nutrition

    Never invent fueling on race day.

  2. #2

    Protein off the bike

    Endurance athletes still need a daily gram target.

  3. #3

    Easy day appetite check

    Hunger can lag — plan meals anyway.

  4. #4

    Recalculate each block

    Recovery vs volume weeks differ.

FAQ

Questions about TDEE cyclists

Short, direct answers. If yours is missing, ask and we will add it.

Ask a question

Not on top of an activity multiplier that already includes training. Use performance and weekly weight as the check.

Keep going

Related calculators & guides

Back to the main TDEE calculator

Main TDEE calculator

Homepage tool — Mifflin-St Jeor with optional body fat.

TDEE for runners

Endurance on foot.

TDEE for athletes

High training load.

Main TDEE calculator

Homepage calculator.

Two minutes

Get your age-adjusted number now.

Calculate adjusted TDEE