Running vs Cycling: Calories Burned Compared (2026)

Running burns 345 calories in 30 minutes and 689 calories per hour, while Cycling burns 281 calories in 30 minutes and 562 calories per hour. Running has a MET value of 9.8 and Cycling has a MET value of 8.0.

Calorie burn during exercise is influenced by factors such as MET values, body weight, duration, and intensity. This comparison examines the calories burned by Running and Cycling, two popular forms of aerobic exercise.

What Is the Difference Between Running and Cycling?

Running is a high-impact aerobic exercise that involves moving at a fast pace on foot. It requires significant energy expenditure and engages multiple muscle groups. Cycling is a low-impact aerobic activity that involves riding a bicycle. It is generally easier on the joints while still providing a substantial workout.

Running vs Cycling: Calories Burned Side by Side

The following table provides a side-by-side comparison of calories burned during Running and Cycling.

Duration (155 lb / 70 kg)	Running	Cycling
15 min	172 cal	141 cal
30 min	345 cal	281 cal
45 min	517 cal	422 cal
60 min	689 cal	562 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, Running or Cycling?

For burning the most calories: Running burns 64 more calories than Cycling in 30 minutes and 127 more calories per hour.

For time efficiency: Running burns 11.5 calories per minute, while Cycling burns 9.4 calories per minute.

For lower-impact exercise: Cycling is a low-impact exercise, while Running is classified as high impact.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of running or cycling 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. Running is rated at about 9.8 METs (6 mph, a 10-minute mile) and Cycling at about 8.0 METs (moderate, 12 to 14 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 burns more calories?

Running burns 345 calories in 30 minutes and 689 calories per hour. Cycling burns 281 calories in 30 minutes and 562 calories per hour.

Which is better for weight loss?

Running burns more calories overall, with 689 calories per hour compared to Cycling's 562 calories per hour. Higher calorie burn can contribute to greater weight loss.

What is the MET value for Running?

Running has a MET value of 9.8, indicating a high level of intensity. This contributes to a higher calorie burn.

What is the MET value for Cycling?

Cycling has a MET value of 8.0, which is lower than Running's MET value. This reflects its lower impact nature.

How many calories does a 155-pound person burn cycling?

A 155-pound person burns about 281 calories in 30 minutes and 562 calories in an hour while cycling.

How many calories does a 155-pound person burn running?

A 155-pound person burns about 345 calories in 30 minutes and 689 calories in an hour while running.

Key Takeaways

• Running burns 345 calories in 30 minutes.
• Cycling burns 281 calories in 30 minutes.
• Running burns 689 calories per hour.
• Cycling burns 562 calories per hour.
• Running has a MET value of 9.8.
• Cycling has a MET value of 8.0.