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JWestland
@CheeseWheel
I used my Garmin watch for running only, and yes, just checked, and the cals for running match up fairly accurately (to my surprise) to the MFP suggestions.
The bike commute is trickier. I usually do 8.5miles in 55min (cos lights). MFP gives me 471cals for this, but I'm going to be conservative and say 40mins (cos waiting at lights, slow filtering etc etc) which is 385cals.