HomeAnswersHow many calories should you eat per hour of cycling?

How many calories should you eat per hour of cycling?

This question is about Nutrition and Cycling
Natalie Rizzo, MS, RD, Freelance Writer
For most cyclists, a good rule of thumb is to aim for 30-90g of carbs/hour if you’re exercising for more than 90 minutes, which equates to 120kcal - 360kcal/ hour. If you’re riding anywhere from 2-6 hours/day for 5-6 days/week, you may expend roughly 600-1200 kcalories (kcal)/hour on the bike so eating during your ride, and after your session is important for avoiding muscle loss, repleting glycogen stores and accelerating recovery [1]. Daily calories needs for cyclists can vary from 2,000-7,000 kcal/day (or more), depending on body weight, age, sex, and training load.
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Man cycling in a teal jersey with mountains in the background
[1] Kerksick, C.M., Wilborn, C.D., Roberts, M.D. et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr 15, 38 (2018). https://doi.org/10.1186/s12970-018-0242-y