Cycling vs Spinning: Calories Burned Compared (2026)

Spinning burns 299 calories in 30 minutes and 598 calories in an hour, while Cycling burns 281 calories in 30 minutes and 562 calories in an hour. Spinning has a MET value of 8.5 and Cycling has a MET value of 8.0.

Cycling and Spinning are both effective low-impact exercises that can help burn calories. The number of calories burned during these activities depends on factors such as METs, body weight, duration, and intensity.

What Is the Difference Between Cycling and Spinning?

Cycling is a form of exercise that involves riding a bicycle, typically outdoors or on a stationary bike. It is considered low impact, making it easier on the joints. Spinning is a high-energy indoor cycling workout performed on stationary bikes, often set to music. It is also classified as low impact, suitable for various fitness levels.

Cycling vs Spinning: Calories Burned Side by Side

The following comparison highlights the calories burned during Cycling and Spinning over 30 minutes and 1 hour.

Duration (155 lb / 70 kg)	Cycling	Spinning
15 min	141 cal	149 cal
30 min	281 cal	299 cal
45 min	422 cal	448 cal
60 min	562 cal	598 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Cycling or Spinning?

For burning the most calories: Spinning burns 18 more calories in 30 minutes and 36 more calories in an hour compared to Cycling.

For time efficiency: Spinning burns 10.0 calories per minute, while Cycling burns 9.4 calories per minute.

For lower-impact exercise: Both activities are low impact, but Cycling may be slightly easier on the joints.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of cycling or spinning by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Cycling is rated at about 8.0 METs (moderate, 12 to 14 mph) and Spinning at about 8.5 METs (vigorous indoor cycling). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which activity burns more calories?

Spinning burns 299 calories in 30 minutes, while Cycling burns 281 calories in the same time.

How many calories does Cycling burn in an hour?

Cycling burns 562 calories in an hour.

How many calories does Spinning burn in 30 minutes?

Spinning burns 299 calories in 30 minutes.

Which is better for weight loss?

Spinning burns more calories overall, with 598 calories in an hour compared to Cycling's 562 calories.

What is the MET value for Cycling?

Cycling has a MET value of 8.0.

What is the MET value for Spinning?

Spinning has a MET value of 8.5.

Key Takeaways

• Cycling burns 281 calories in 30 minutes.
• Spinning burns 299 calories in 30 minutes.
• Cycling burns 562 calories in an hour.
• Spinning burns 598 calories in an hour.
• Spinning burns 10.0 calories per minute.
• Cycling burns 9.4 calories per minute.