Cycling vs Running for Weight Loss: Which Burns More Fat?
Compare cycling and running for weight loss effectiveness. Detailed calorie comparison, MET values, and scientific analysis to help you choose the best exercise for your goals.
Running burns approximately 20-30% more calories than cycling at moderate intensity. A 70 kg person burns about 490 kcal/hour jogging at 8 km/h compared to 392 kcal/hour cycling at 16 km/h. However, cycling allows for longer sessions with less joint stress, potentially leading to similar weekly calorie deficits.
Both cycling and running are excellent for weight loss, but they work differently. Understanding these differences will help you choose the right activity—or combination—for your goals.
Use our Cycling Weight Loss Calculator or Running Weight Loss Calculator to see your personalized calorie burn and weight loss projections.
Calorie Burn Comparison (70 kg / 154 lbs)
| Activity | MET Value | Calories/Hour |
|---|---|---|
| Cycling 16 km/h (10 mph) | 5.6 | 392 kcal |
| Cycling 20 km/h (12.5 mph) | 7.0 | 490 kcal |
| Cycling 25 km/h (15.5 mph) | 9.0 | 630 kcal |
| Cycling 30 km/h (18.6 mph) | 11.0 | 770 kcal |
| Running 8 km/h (5 mph) | 7.0 | 490 kcal |
| Running 10 km/h (6.2 mph) | 8.5 | 595 kcal |
| Running 12 km/h (7.5 mph) | 10.5 | 735 kcal |
| Running 14 km/h (8.7 mph) | 12.5 | 875 kcal |
Why Running Burns More Calories Per Minute
Full Body Weight Support
Running requires you to support and propel your entire body weight with each stride. This constant lifting and landing demands significant energy expenditure.
Higher Impact Forces
The impact of running creates forces 2-3 times your body weight with each step. Your muscles must absorb and redirect this energy, burning additional calories.
Less Mechanical Efficiency
Humans evolved to be efficient walkers and runners, but running still requires more energy than the mechanically-assisted motion of cycling.
MET Value Analysis
Running MET values range from 6.0 (light jogging) to 12.8+ (fast running), while cycling ranges from 4.0 (leisure) to 16.0 (racing). At comparable perceived effort, running typically has higher MET values.
Why Cycling May Be Better for Weight Loss
Longer Session Duration
The low-impact nature of cycling means you can exercise for 1-2 hours without the joint stress of running. A 90-minute bike ride may burn more total calories than a 45-minute run.
Higher Sustainable Frequency
You can cycle daily without the recovery needs of running. This allows for more weekly exercise volume and greater total calorie expenditure.
Lower Injury Risk
Cycling's non-impact nature reduces injury risk by 50-80% compared to running. Staying injury-free means consistent training and steady weight loss progress.
Better for Higher Body Weights
If you're starting at a higher weight, cycling places less stress on joints while still providing excellent cardiovascular exercise.
Weekly Weight Loss Comparison
For a 70 kg person aiming for 5 hours of exercise weekly:
| Scenario | Weekly Calories | Weekly Fat Loss |
|---|---|---|
| Running 5x 60 min (moderate) | 2,450 kcal | ~0.32 kg |
| Cycling 5x 60 min (moderate) | 1,960 kcal | ~0.25 kg |
| Cycling 5x 90 min (moderate) | 2,940 kcal | ~0.38 kg |
| Mixed (3x run + 2x bike 90 min) | 2,660 kcal | ~0.35 kg |
The flexibility of cycling to extend session duration can compensate for its lower per-minute calorie burn.
Advantages of Cycling for Weight Loss
Joint-Friendly Exercise
- No impact stress on knees, hips, or ankles
- Ideal for those with arthritis or joint issues
- Suitable for heavier individuals
- Allows exercise during injury recovery
Practical Transportation
- Commute by bike to double your exercise time
- Replace car trips for consistent daily activity
- Makes exercise functional, not just recreational
Mental Sustainability
- Explore new routes and scenery
- Social group rides for motivation
- Less monotonous than treadmill running
- Can cover greater distances for adventure
Advantages of Running for Weight Loss
Time Efficiency
- Burns more calories per minute
- Better for busy schedules
- No equipment needed
- Can run anywhere, anytime
Bone Density Benefits
- Weight-bearing impact strengthens bones
- Important for long-term skeletal health
- Helps prevent osteoporosis
Afterburn Effect
- Higher intensity running creates greater EPOC (Excess Post-Exercise Oxygen Consumption)
- Continues burning calories after workout ends
Minimal Equipment
- Just shoes and appropriate clothing
- No bike purchase or maintenance costs
- Travel-friendly
Choosing Based on Your Goals
Choose Cycling If You:
- Have joint issues or are injury-prone
- Prefer longer, lower-intensity sessions
- Want to combine exercise with transportation
- Are starting at a higher body weight
- Enjoy outdoor exploration and scenery
Choose Running If You:
- Have limited time for exercise
- Want maximum calorie burn per minute
- Are training for running events
- Have healthy joints and prefer impact exercise
- Want minimal equipment investment
The Optimal Approach: Combine Both
Many successful weight loss journeys include both activities:
Sample Weekly Plan:
- Monday: 45-min run (moderate)
- Tuesday: 60-min bike ride
- Wednesday: Rest or strength training
- Thursday: 30-min interval run
- Friday: 90-min bike ride
- Saturday: Long outdoor activity (either)
- Sunday: Active recovery
This provides variety, prevents overuse injuries, and optimizes both time efficiency and joint health.
Impact on Long-Term Weight Maintenance
Both activities excel at weight maintenance after initial loss:
- Metabolic Adaptation - Regular cardio maintains elevated metabolism
- Habit Formation - Enjoyable activities become lifelong habits
- Muscle Preservation - Helps maintain lean mass during calorie deficit
- Appetite Regulation - Exercise helps normalize hunger signals
The best activity for weight maintenance is the one you'll continue doing for years.
Calculate Your Personal Results
The numbers above are averages. Your actual calorie burn depends on your weight, fitness level, intensity, and terrain. Use our calculators for personalized projections:
- Cycling Weight Loss Calculator - See how your cycling routine translates to weight loss
- Running Weight Loss Calculator - Calculate your running calorie deficit
Both calculators include BMR/TDEE calculations and show estimated time to reach your goal weight.
The Bottom Line
Running burns more calories per minute, but cycling allows for longer, more frequent sessions. For weight loss, total weekly calorie deficit matters more than which activity you choose. The best exercise is the one you enjoy and can do consistently.
If you're unsure, try both. Many people find that variety keeps them motivated and prevents burnout. Start with whichever appeals to you, track your progress with our calculators, and adjust as needed.