Calorie Calculators for Weight Management

A big part of lightweight rowing is carefully managing bodyweight to be able to weigh-in for regattas at 70kg (11st). Diet has to be monitored such that calories burned can be matched up with calories consumed. Consume more than you expend and you’ll gain weight. Conversely, expend more than you consume and you’ll lost weight. Pretty simple. However, to be able to balance your calories in and calories out, you need to know what your consuming (for which I highly recommend MyFitnessPal) and also what you’re expending. Heart rate monitors and activity trackers will give a good indication of burned calories, but sometimes a manual calculation might be best – for example if you have power numbers available for a cycle ride (or indoor bike).

On this page, I have pulled together a bunch of useful calculators for calories burned just by existing (your basal metabolic rate, or BMR) and also during exercises such as cycling, rowing, running and walking. I have searched for available literature where possible and found what I believe are the most accurate ways to calculate the expended calories. They work ok for me, but I can’t guarantee anything!

Of course, rowing is by no means the only sport where weight plays a role – there are scores of other weight-category sports, but also sports where being lighter pays dividends. It only takes a quick look at cyclists on the Tour de France to realise that they are as light as they can be. And for good reason – your speed while cycling up a mountain is dominated by your power-to-weight ratio. More power makes you go faster, but so does less weight.

Finally, it’s not just sportsmen who will find these calculators useful. Anyone who’s trying to diet might find them invaluable. There is much in the news about whether we should be tackling the expanding waistlines of our population by changing our diet or by exercising more. It’s neither one or the other. It’s both.

Cycling Power –> Calories

If you know your power output in cycling, you can make a good estimate of calories burned. It is easy to work out the total work done (work = power * time) and convert this into kcal. The trick is that your body is not 100% efficient, but in fact somewhere in the region of 18-24% *SOURCE*. Thus you must multiply the work done by a factor of ~4.

Power (W)


Energy (kcal) = 0

Rowing –> Calories

While rowing on an ergometer (normally a Concept2…) you will be given a calorie output on the screen, from which you could estimate calorie burn. However, there are two elements to this calorie calculation:

  • The power you are applying to the handle.
  • The estimated power you are producing just to move your bodyweight up-and-down the slide.

The second of these is based on a 179lb (80kg) individual. As a result, it will be an over-estimate if you’re lighter and an under-estimate if you’re heavier.
The following calculators allow you to estimate your calorie burn based on you weight, duration and either split, power or kcal/hr figure.


Weight (kg)



Energy (kcal) = 0

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