How Many Calories Does Cycling Burn Compared To Running?

When it comes to cardio workouts, two exercises dominate the fitness world—running and cycling. Both are excellent for burning calories, building endurance, and supporting weight loss, but they’re not identical in how they affect your body. One burns more calories per minute, while the other can be sustained for longer sessions with less strain on the joints. So, if your main goal is fat loss and fitness, you may be wondering: How many calories does cycling really burn compared to running—and which is better for you?

How Many Calories Does Running Burn Per Mile vs Cycling Per Hour?

When it comes to weight loss and fitness, one of the most common questions people ask is: Which burns more calories—running or cycling? Both workouts are fantastic for improving cardiovascular health, building endurance, and helping you shed fat. But if you’re trying to maximize calorie burn, it’s important to know how running per mile compares to cycling per hour. For those who want to explore other effective cardio options, check out this guide on is 20 minutes of rowing a day enough, which shows how rowing stacks up against running and cycling.

Calories Burned Running Per Mile 

Running is one of the most effective calorie-burning exercises because it engages multiple muscle groups and requires more energy output than many other cardio workouts. On average:

• A 155-pound person burns about 100–120 calories per mile running at a moderate pace (10 minutes per mile).

• Running faster—such as at a 7–8 minute pace—can burn up to 150 calories per mile.

• Heavier runners naturally burn more calories per mile, while lighter runners burn slightly fewer.

That means if you run 5 miles, you can expect to burn anywhere between 500–750 calories, depending on your pace and body weight.

Calories Burned Cycling Per Hour

Cycling is lower impact than running, which makes it easier on your joints while still offering a powerful calorie burn. However, the burn depends heavily on intensity and terrain:

• Leisure cycling (12 mph) burns around 400–500 calories per hour for a 155-pound rider.

• Moderate cycling (14–16 mph) burns about 600–700 calories per hour.

• Vigorous cycling (16–20 mph or uphill) can torch 800–1,000+ calories per hour.

Cycling for an hour can often match the total calorie burn of a long run, especially if you ride at higher speeds or tackle hills.

Running vs Cycling for Weight Loss

If your goal is weight loss, both running and cycling can help create a calorie deficit. The difference lies in efficiency:

• Running is time-efficient. Even short runs quickly rack up calorie burn.

• Cycling takes longer to burn the same calories, but you can sustain it for a longer duration with less strain on the body.

For example, a 30-minute run may burn as many calories as a 60-minute leisurely bike ride. But because cycling is easier to maintain, many people find it sustainable for longer workouts.

Which Is Better: Running or Cycling?

The best choice depends on your fitness goals:

• Choose running if you want quick calorie burn, improve bone density, or train for a race.

• Choose cycling if you prefer a low-impact workout, enjoy longer sessions, or want to build leg strength without as much joint stress.

For maximum results, many athletes combine both, using running for intensity and cycling for endurance. And if you’re a treadmill user, remember that machine maintenance also plays a big role in performance and safety. If you ever run into issues, check out this guide on how to fix a treadmill controller to keep your workouts smooth and effective.

Cycling vs Running: Which Burns More Calories for Weight Loss?

When it comes to burning calories for weight loss, two of the most popular cardio exercises stand out: cycling and running. Both are effective, accessible, and excellent ways to improve cardiovascular health, but many fitness enthusiasts still wonder—which one burns more calories and helps you lose weight faster? Let’s break down the science, benefits, and calorie-burning potential of both activities.

How Many Calories Does Running Burn?

Running is often considered the king of calorie-burning workouts. On average, a person weighing 155 lbs can burn around 300 calories in 30 minutes of running at 5 mph. If you increase the pace to 6 mph, the burn goes up to nearly 370 calories in half an hour. Running at faster speeds or doing interval training can torch even more calories, making it one of the most effective exercises for fat loss.

Key factors that impact calorie burn while running include:

• Body weight – Heavier individuals burn more calories per mile.

• Pace and intensity – Faster speeds and sprints increase calorie expenditure.

• Terrain – Running uphill or on trails burns more calories than flat surfaces.

How Many Calories Does Cycling Burn?

Cycling, whether outdoors or on a stationary bike, is another powerful tool for weight loss. A 155-lb person can burn about 250 calories in 30 minutes of moderate cycling at 12–14 mph. Pushing harder—cycling at 16–19 mph—can increase that number to over 375 calories per half hour.

Like running, cycling’s calorie burn depends on several factors:

• Resistance level – Higher resistance or hilly terrain boosts energy use.

• Speed and effort – Faster cycling significantly raises calorie burn.

• Duration – Longer sessions can burn more overall calories without stressing the joints.

Running vs Cycling: Which Is Better for Weight Loss?

So, which burns more calories? In general, running burns more calories per minute than cycling, especially at moderate intensity. However, cycling has an advantage when it comes to sustainability. Because it’s low-impact, many people can cycle longer and more frequently without risking injury. This means your total calorie burn across a week could be higher with cycling, depending on your training volume.

For weight loss, consistency is key. Running may help you reach a calorie deficit faster, but cycling allows you to train harder and longer with less strain on your body. The best choice depends on your fitness level, goals, and joint health.

Want to explore how different sports can impact your body beyond just calorie burn? Check out this guide on which sport is best for height growth to learn more about the connection between exercise and overall development.

How to Maximize Calorie Burn and Fat Loss

Whether you choose cycling or running, you can maximize your results by:

• Mixing in high-intensity interval training (HIIT): Alternating between sprints and recovery boosts metabolism.

• Combining cardio with strength training: Building muscle increases resting calorie burn.

• Tracking calories burned: Using a fitness tracker or treadmill running app can help you stay consistent.

If your goal is to push your calorie intake and expenditure even further, check out this guide on how to get 3000 calories per day. Understanding both sides—burning calories through running or cycling, and managing how many calories you consume—will help you build the perfect plan for fat loss and fitness.

Is Cycling or Running Better for Fat Loss and Fitness Goals?

When it comes to weight loss and overall health, both cycling and running are among the most popular cardio workouts. Each activity helps burn calories, strengthen muscles, and improve cardiovascular endurance. But if your main focus is fat loss or achieving long-term fitness goals, which one should you choose? Let’s break down the benefits of running vs cycling and see which workout suits your lifestyle best.

Running for Fat Loss: A Calorie-Burning Powerhouse

Running is one of the most efficient exercises for burning calories quickly. On average, a person weighing 160 lbs can burn around 300–400 calories in just 30 minutes of moderate running, and even more during high-intensity sprints.

• High calorie burn per minute: Running usually burns more calories compared to cycling at the same effort level.

• Great for fat loss: Because it creates a large calorie deficit, running supports effective weight loss when combined with a balanced diet.

• Builds endurance: Whether you jog, run on a treadmill, or train for a 5K, running boosts cardiovascular fitness and strengthens lower-body muscles.

However, running is also a high-impact workout. It can put extra stress on your knees and joints, especially if you are overweight or new to exercise.

However, running is also a high-impact workout. It can put extra stress on your knees and joints, especially if you are overweight or new to exercise. If you want to learn more about pacing and distance training, check out what is a good time to run 8km for useful insights.

Cycling for Weight Loss: Low Impact, High Results

Cycling, whether outdoors or on a stationary bike, is another excellent way to shed pounds and improve fitness. A 160-lb person can burn 250–350 calories in 30 minutes of cycling at a moderate pace, with even higher numbers during high-intensity rides or spin classes.

• Low-impact cardio: Cycling is gentler on the joints, making it a safer option for people with knee or hip concerns.

• Great for long workouts: Because it’s less stressful on the body, many people can sustain longer cycling sessions, leading to higher overall calorie burn.

• Builds leg strength: Cycling targets the quads, hamstrings, calves, and glutes, improving lower-body power and endurance.

Cycling might burn slightly fewer calories per minute than running, but its sustainability and joint-friendly nature make it easier for many people to stick with over time.

Which Is Better for Fat Loss and Fitness Goals?

The answer depends on your body, preferences, and long-term goals:

• Choose running if you want maximum calorie burn in less time, and your joints can handle high-impact workouts. It’s also ideal for improving speed, endurance, and overall cardiovascular strength.

• Choose cycling if you prefer a joint-friendly workout you can sustain for longer periods. It’s perfect for those recovering from injury, managing joint issues, or looking for a lower-risk way to burn calories.

For best results, many fitness experts recommend combining both cycling and running. This variety keeps your workouts engaging, reduces the risk of overuse injuries, and helps you burn fat consistently.

At the end of the day, there’s no single winner in the running vs cycling debate. Running generally burns more calories in less time, while cycling offers a lower-impact, joint-friendly alternative that can be maintained for longer durations. The best choice depends on your goals, fitness level, and preferences. For many people, a combination of both delivers the perfect balance—intense calorie burn from running paired with sustainable endurance from cycling. Whichever you choose, consistency, proper nutrition, and smart training will make the biggest difference in your weight loss and fitness journey.