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Yeah, MFP values aren't so accurate, I overwrite them with power kcal info for my longer rides or turbo. For me a normal commute is say 300-350 (I just use 600 per day for my commute) but might be 400-450 if I go mental so you might be 10% out even on a known distance.
https://www.quora.com/Which-one-burns-more-calories-cycling-longer-or-cycling-faster
hippy-
Obv. hard effort means eat carbs. Though females (Moi) seem to use more fat during exercise.
I'm going uphill now going home, trying to stay in a higher gear for as long as I can. The lactase clearing should improve now that I practice uphill cycling.
Obviously impossible to train for in the Netherlands :p I will bring carb fuel once I go practice my mountain biking, cavehill in belfast is steep!
JWestland
I use my fitness pal. I track the distance of cycling (of course going hard/intervals makes you fitter, where going moderate does not) but this makes no difference to the total calories used*
It's probably off a bit, but the data only has to be accurate for me.
I gain weight? I am overestimating exercise/underestimating food/ or I am bulking.
I don't lose and feel winded all the time? Undereating.
I lose and am OK? Getting it right.
KISS. Now if you are training mega hard for a competition, by all means, do get it more accurate as you can't afford to be off by much, but I think for my goals a heart rate meter etc. is pure overkill.
BTW I don't track lifting weights calories, I simply set my energy use a little higher for the week. Again, it's a guesstimate. But I do consistently go twice a week, nearly all the time.
*ignoring afterburn / being a total newbie to an activity where your body ends up doing more muscle repair work.