Swimming Calories Burned Calculator
Calculate how many calories you burn swimming based on your weight, duration, and stroke type
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How Many Calories Does Swimming Burn?
Swimming freestyle burns approximately 250-360 calories per 30 minutes for a 155-pound person. Butterfly stroke burns the most at up to 500 calories in the same time.
Swimming is one of the most effective full-body workouts for burning calories while being extremely low-impact on joints. Whether you're doing laps for fitness or enjoying a leisurely swim, understanding your energy expenditure helps you track your fitness progress effectively.
This calculator uses the scientifically validated MET (Metabolic Equivalent of Task) formula from the 2024 Compendium of Physical Activities. Swimming MET values range from 5.5 (water aerobics) to 13.8 (butterfly stroke), making it one of the most versatile exercises for calorie burning. Compare your results with running or cycling to find what works best for your fitness routine.
Factors That Affect Calorie Burn
- Stroke type: Butterfly burns ~50% more than leisurely freestyle
- Water conditions: Ocean/lake swimming burns 15-20% more than pool
- Body weight: Heavier individuals burn more calories
- Intensity: Doing laps burns significantly more than leisure swimming
Calories Burned by Swimming Stroke & Duration
Calories by Duration (70 kg / 154 lbs)
| Duration | Leisure (6.0) | Freestyle (7.0) | Fast Laps (9.8) | Breaststroke (10.3) |
|---|---|---|---|---|
| 15 min | 110 | 129 | 180 | 189 |
| 30 min | 221 | 257 | 360 | 378 |
| 45 min | 331 | 386 | 540 | 567 |
| 60 min | 441 | 515 | 720 | 756 |
| 90 min | 662 | 772 | 1080 | 1134 |
Calories by Weight (30 min freestyle moderate)
Swimming vs Other Activities (30 min, 70 kg)
| Activity | Calories |
|---|---|
| 🦋Butterfly Stroke | 506 |
| 🏃Running (6 mph) | 360 |
| 🏊Freestyle (moderate) | 257 |
| 🚴Cycling (moderate) | 250 |
| 💧Water Aerobics | 202 |
| 🚣Kayaking | 184 |
Source: MET values from 2024 Compendium of Physical Activities
