Long runs develop endurance, but again, if we balance our diet, watch the calories and keep a balance between proteins and carbohydrates. But do not forget that some proteins and carbohydrates take a long time to break down the same casein or cereals and pasta from hard varieties. If you load up on fast carbs, they give you energy, but hunger sets in quickly. In terms of calorie consumption, I've noticed while riding that I spend the most calories on my mountain bike and preferably outdoors, such as in nature or I can go somewhere with friends. I hope my observation or advice will be helpful.