Peloton Calorie Calculator
Calculate calories burned during Peloton rides using ACSM cycling formula with power output
50-120W
120-180W
180-250W
250W+
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About the Peloton Calorie Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and cycling enthusiast with over 10 years of indoor cycling experience. I created this calculator to help Peloton riders accurately track their calorie burn using scientifically validated formulas.
Understanding Peloton Calorie Calculation
The Peloton calorie calculator uses the ACSM (American College of Sports Medicine) leg cycling formula to estimate energy expenditure based on power output. This method is particularly accurate for indoor cycling workouts where power data is available, providing more precise estimates than generic MET-based calculations for steady-state cycling sessions.
Key Features
- Power-Based Accuracy: Uses actual watts generated for personalized estimates
- ACSM Formula: Scientifically validated cycling-specific equation
- Real-Time Feedback: Shows VO2, work rate, and power-to-weight ratio
- Training Zones: Power output guidance for different fitness levels
- Peloton Compatible: Designed for indoor cycling workouts with power meters
How It Works
The calculator uses the ACSM leg cycling formula, which converts mechanical power output to metabolic energy expenditure through a series of validated physiological relationships developed specifically for stationary cycling exercise.
Key Inputs
- Body Weight: Your body mass affects the metabolic cost of generating power
- Duration: Total workout time in minutes
- Average Power: Mean power output in watts throughout the session
ACSM Cycling Formula
The calculation follows this sequence:
Work Rate (kgm/min) = 6.12 × Power (watts)
VO2 (ml/kg/min) = (10.8 × Power) ÷ Body Weight + 7
Calories = (VO2 × Body Weight × Duration) ÷ 200
Power Output Guidelines
Beginner
50-120 watts
New to cycling
Recreational
120-180 watts
Regular rider
Trained
180-250 watts
Experienced cyclist
Competitive
250+ watts
High performance
Example Calculation
45-Minute Peloton Ride:
Body Weight: 70 kg
Average Power: 150 watts
Duration: 45 minutes
Work Rate: 6.12 × 150 = 918 kgm/min
VO2: (10.8 × 150) ÷ 70 + 7 = 30.1 ml/kg/min
Calories: (30.1 × 70 × 45) ÷ 200 = 474 kcal
Power-to-Weight Ratio
The calculator also shows your power-to-weight ratio (W/kg), which is a key metric for cycling performance. Higher ratios indicate better power output relative to body weight.
- Beginner: 1.0-2.0 W/kg
- Recreational: 2.0-3.0 W/kg
- Trained: 3.0-4.0 W/kg
- Competitive: 4.0+ W/kg
Getting Your Power Data
- Peloton Bike: Built-in power meter displays real-time watts
- Power Meter Pedals: Garmin Vector, Favero Assioma, PowerTap
- Crank-Based: Quarq, SRM, Stages power meters
- Smart Trainers: Wahoo, Tacx, Elite with built-in power measurement
- Average vs FTP: Use average power for calorie calculations, not peak values
Limitations
- Lab Conditions: Formula assumes 50-60 rpm cadence from laboratory studies
- Upper Body Work: Doesn't account for additional energy from arm engagement
- Steady State: Most accurate for consistent power output sessions
- Cooling Effects: Fan cooling differences not included in calculations
- Standing vs Seated: Position changes may affect actual energy expenditure
Accuracy
The ACSM cycling formula provides good accuracy (±10-15%) for steady rides with valid power data. This makes it significantly more accurate than generic MET-based estimates for cycling workouts, especially when actual power output is measured rather than estimated.
Training Applications
Use this calculator for planning nutrition around Peloton workouts, tracking energy expenditure across different class types, comparing workout intensity between sessions, and understanding the relationship between power output and calorie burn for your specific body weight.
Structured Workouts
Want structured indoor cycling workouts you can follow? Try our free programs:
- Stationary Bike Workouts for Beginners - Interval workouts designed for indoor cycling
Related Calculators
Compare your Peloton calorie burn with other indoor cycling options:
- Spinning Calorie Calculator - Calculate calories for group spin classes
- Stationary Bike Calorie Calculator - General stationary bike calorie estimates
- Cycling Watt Calculator - Convert power output to calories
Learn More
Frequently Asked Questions
A 30-minute Peloton ride typically burns 200-400 calories depending on your weight and power output. Using the ACSM formula, a 70kg rider at 150 watts burns approximately 316 calories in 30 minutes. Higher intensity rides with more watts will burn more calories.
Peloton's built-in calorie estimates are reasonably accurate (within 15-20%) because they use power data. Our calculator uses the validated ACSM cycling formula which provides accuracy within 10-15%. For best results, use your average power output rather than peak values.
Peloton uses a proprietary algorithm based on your power output, weight, and ride duration. Our calculator uses the ACSM leg cycling formula: VO2 = (10.8 × Power) ÷ Body Weight + 7, then converts VO2 to calories. Both methods rely on power data for accuracy.
Slight differences occur because Peloton uses its own algorithm while our calculator uses the ACSM formula. Variations can be due to bike calibration, heart rate integration on Peloton, and rounding differences. Both should be within 10-20% of each other.
How many calories does a 30 minute Peloton ride burn?
Are Peloton calorie counts accurate?
How does Peloton calculate calories burned?
Why does my Peloton show different calories than this calculator?
The Science Behind This Calculator
Learn about the researchers whose work powers this tool
Dr. Barbara Ainsworth
External link to Dr. Barbara AinsworthExercise epidemiologist and lead author of the Compendium of Physical Activities, the global standard table of MET values used in energy-expenditure models. Provided harmonized MET estimates for over 800 physical activities.
Key Achievements
- •Lead developer of the Compendium of Physical Activities
- •Standardized MET values for 800+ activities
- •Forms scientific basis for calorie estimations in wearables, apps, and research
+2 more achievements
American College of Sports Medicine - originators of the ACSM metabolic equations for running, walking, cycling, and stepping. Publishers of position stands on hydration, heat illness, and training.
Key Achievements
- •Originators of ACSM metabolic equations for running, walking, cycling, stepping
- •Publish position stands on hydration and heat illness
- •Establish training guidelines and standards
+1 more achievements
Helpful Guides
Learn more with these related articles and guides
Related Calculators
Other helpful calculators for Cycling
Cycling Watt Calorie Calculator
Calculate calories burned during cycling using power output.
E-Bike Calorie Calculator
Calculate calories burned riding electric bikes with dual MET and power-based methods
Spinning Calorie Calculator
Calculate calories burned in spin classes with MET-based and power-based options