Cycling vs Walking: Calories Burned Compared (2026)

Cycling burns 281 calories in 30 minutes and 562 calories per hour, while walking burns 151 calories in 30 minutes and 302 calories per hour. Cycling has a MET value of about 8.0 and walking about 4.3.

Calorie burn during exercise is influenced by factors such as METs, body weight, duration, and intensity. This comparison examines the calories burned by cycling and walking, two popular low-impact activities.

What Is the Difference Between Cycling and Walking?

Cycling is a cardiovascular exercise performed on a bicycle, typically at a low impact level. It engages multiple muscle groups and can vary in intensity. Walking is a fundamental locomotion activity involving movement at a moderate pace, classified as low impact. It is accessible and can be done almost anywhere.

Cycling vs Walking: Calories Burned Side by Side

The following table provides a side-by-side comparison of calories burned during cycling and walking.

Duration (155 lb / 70 kg)	Cycling	Walking
15 min	141 cal	76 cal
30 min	281 cal	151 cal
45 min	422 cal	227 cal
60 min	562 cal	302 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 Walking?

For burning the most calories: Cycling burns 130 more calories than walking in 30 minutes, totaling 281 calories compared to walking's 151 calories.

For time efficiency: Cycling burns 9.4 calories per minute, while walking burns 5.0 calories per minute, making cycling more efficient.

For lower-impact exercise: Both activities are low impact, but walking is generally considered to have a gentler effect 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 walking 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 Walking at about 4.3 METs (brisk, 3.5 mph). 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?

Cycling burns 281 calories in 30 minutes, while walking burns 151 calories in the same duration.

How many calories does cycling burn in an hour?

Cycling burns 562 calories in an hour, while walking burns 302 calories in the same time frame.

How many calories does walking burn in 30 minutes?

Walking burns 151 calories in 30 minutes.

Which activity is better for weight loss?

Cycling burns more calories overall, with 562 calories per hour compared to walking's 302 calories.

What is the MET value for cycling?

Cycling has a MET value of about 8.0, while walking has a MET value of about 4.3.

How many calories does cycling burn per minute?

Cycling burns about 9.4 calories per minute.

Key Takeaways

• Cycling burns 281 calories in 30 minutes.
• Walking burns 151 calories in 30 minutes.
• Cycling burns 562 calories in an hour.
• Walking burns 302 calories in an hour.
• Cycling has a MET value of about 8.0.
• Walking has a MET value of about 4.3.