This Is The Minimum (And Maximum) Calories You Need Every Day (Men's Health)
You can also try using a formula to estimate your calorie needs, which is easy to do with an online calorie calculator from a trusted source. This one, from the American Council on Exercise, takes into account your age, weight, gender, height, and activity level, from sedentary to very active to determine your calorie needs.
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Based on the American Council on Exercise (ACE) physical activity calorie counter, a 190-pound person can burn about 344 calories in 30 minutes of stair climbing versus 142 calories in the same amount of time of walking at a moderate pace of 3 mph.
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Starting your ride hydrated is as important as staying hydrated during it. To begin your ride properly hydrated, the American Council on Exercise recommends drinking 17 to 20 ounces of water a few hours before your ride and then 8 ounces (1 cup) of water 30 minutes before you start.
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