XACT Cycling Energy Expenditure Calculator

Estimate your energy expenditure and get a science-backed fueling plan

Effort characteristics
W
W
hrs
min
kg
How much of your energy actually powers the pedals. 21% is typical. Leave it there if unsure.
21%
18%25%
Energy Expenditure
0
Total energy burned
0 kJ
Mechanical work
What your body burned
60%
40%
CarbohydratesFats
0g
Carbs burned
0 kcal
0g
Fat burned
0 kcal
Fueling Recommendation
Your exogenous carb target
0g/hr
Total: 0g for your ride
0
Intensity Factor
0g
Est. glycogen stores
Endogenous carb reserve

Before

During

After

How to read these results: "Energy Expenditure" shows what your body burned — including carbs from your own glycogen stores. "Fueling Recommendation" shows how much you should eat (exogenous carbs) to replace 50–60% of oxidized carbohydrates, accounting for your glycogen reserves. Substrate split is estimated from intensity relative to FTP. Try adjusting GE to see how it changes.