Roundtrip commute was 55-60kms. A bit hilly during parts and frequent slowing and speeding up during parts because part of the ride is on a hike & bike trail with frequent pedestrians. Assist does a lot of that work, but I also probably have a broken idea of what counts as casual because I get bored really easily. If I’m trying to exercise for an hour, I aim for an average HR above 160. Anything less and I consider it casual. On the way to work, I’m generally trying minimize sweat, so I probably aim to stay under 130bps (but I fail sometimes), so I’d call that very casual. Still 1 hour at 130bps is about 650-750 Calories/hr for someone of my size (about 210 lbs) according to various calculators vs about 110-120 Calories/hr mostly sitting and standing (if it was just sitting, probably under 100). On the way home, I don’t have to worry about sweating, so I exert myself more (guess that was would only be casual instead of very casual?). So overall, the lower estimate of those calculators put it at like 1100 calories above mixed sitting/standing.

In general, I’m hesitant to believe those types of calculators and generally consider HR a mediocre estimator, which is why I express some doubt. Still, about 1000 calories above pure sitting seems quite reasonable.