Cycling vs Swimming: Calories Burned Compared (2026)

Cycling burns 281 calories in 30 minutes and 562 calories per hour, while swimming burns 204 calories in 30 minutes and 408 calories per hour. Cycling has a MET value of 8.0, compared to swimming's 5.8.

Calorie burn during exercise is influenced by METs, body weight, duration, and intensity. Cycling and swimming are both low-impact activities but differ in the number of calories burned. Understanding these differences can help individuals choose the right exercise for their fitness goals.

What Is the Difference Between Cycling and Swimming?

Cycling is a cardiovascular exercise performed on a stationary bike or outdoors, categorized as low impact. It primarily engages the lower body muscles while providing a good aerobic workout. Swimming is a full-body exercise performed in water, also classified as low impact. It engages multiple muscle groups and is effective for improving cardiovascular fitness.

Cycling vs Swimming: Calories Burned Side by Side

The following table compares the calories burned during cycling and swimming over 30 minutes and one hour.

Duration (155 lb / 70 kg)	Cycling	Swimming
15 min	141 cal	102 cal
30 min	281 cal	204 cal
45 min	422 cal	306 cal
60 min	562 cal	408 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 Swimming?

For burning the most calories: Cycling burns 77 more calories than swimming in 30 minutes, totaling 281 calories compared to swimming's 204 calories.

For time efficiency: Cycling burns 9.4 calories per minute, while swimming burns 6.8 calories per minute.

For lower-impact exercise: Both activities are low impact, with cycling at 8.0 METs and swimming at 5.8 METs.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of cycling or swimming 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 Swimming at about 5.8 METs (freestyle laps, moderate). 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 burns more calories, cycling or swimming?

Cycling burns 281 calories in 30 minutes, while swimming burns 204 calories in the same time.

How many calories does cycling burn in one hour?

Cycling burns 562 calories in one hour.

How many calories does swimming burn in one hour?

Swimming burns 408 calories in one hour.

Which activity is better for weight loss?

Cycling burns more calories, with 281 calories in 30 minutes compared to swimming's 204 calories.

What is the MET value for cycling?

Cycling has a MET value of 8.0.

What is the MET value for swimming?

Swimming has a MET value of 5.8.

Key Takeaways

• Cycling burns 281 calories in 30 minutes.
• Swimming burns 204 calories in 30 minutes.
• Cycling burns 562 calories in one hour.
• Swimming burns 408 calories in one hour.
• Cycling has a MET value of 8.0.
• Swimming has a MET value of 5.8.