Running vs. Cycling: Which Burns More Calories?

If you’re trying to burn calories and shed fat, you’ve probably wondered whether running or cycling gives you more bang for your buck. Both are great cardio workouts, but they’re not equal when it comes to calorie burn. Let’s break it down.

Calorie Burn: The Basics

The number of calories you burn depends on several factors—your weight, intensity, duration, and overall fitness level. But on average, running tends to burn more calories per minute than cycling.

Running: High-Calorie Burn, High Impact

Running is a full-body, weight-bearing exercise. That means your body works harder to move against gravity, which results in a higher calorie burn. A 155-pound person burns about 298 calories running at a moderate pace (5 mph) for 30 minutes. Run faster or on an incline, and the number climbs quickly.

But the downside? Running is harder on the joints. Over time, the impact on knees, hips, and ankles can add up, especially without proper form or footwear.

Cycling: Lower Impact, Still Effective

Cycling, especially on a stationary bike or flat terrain, burns fewer calories than running. The same 155-pound person burns roughly 260 calories during a 30-minute moderate-intensity ride. However, crank up the intensity—like during a spin class or steep uphill ride—and cycling can rival or even exceed running in calorie burn.

Plus, cycling is easier on the joints, making it a better option for people with injuries, joint issues, or those who need a lower-impact workout.

Which Is Better for Weight Loss?

If calorie burn is your main goal, running may have a slight edge. But sustainability matters more. The best workout is the one you’ll stick with consistently. If you hate running but love biking, you’ll likely get better long-term results from cycling—and vice versa.

Other Considerations

Running builds bone density due to its impact, while cycling strengthens the legs and improves cardiovascular endurance without as much strain. Both improve heart health, burn fat, and boost mental well-being.

The Bottom Line

Running generally burns more calories per minute, but cycling can be just as effective when done at a high intensity. The key is to choose the activity that fits your body, your lifestyle, and what you actually enjoy doing. Consistency beats intensity when it comes to long-term results.