Swimming Calories Calculator
Estimates the calories used in the pool from your weight, stroke and time swimming.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
gross kcal = MET × weight (kg) × hours net kcal = (MET − 1) × weight (kg) × hours
Count only the time you are swimming. Rests at the wall use far less.
What to watch out for
Technique changes the cost of swimming a lot. A beginner can use far more energy than a trained swimmer to hold the same pace, because so much goes into fighting drag rather than moving forward, so these values are a rougher fit than for running. The training rows assume sustained lap swimming; the recreational rows are closer if you pause often.
MET values come from the 2011 Compendium of Physical Activities. Gross calories include what your body would have used at rest over the same time. Net removes that by using MET − 1, so it is the better figure for the extra calories the activity uses. Both are rough estimates, so allow at least ±20%. The true figure varies by person.
Frequently Asked Questions
How many calories do 30 minutes of swimming burn?
At 70 kg, about 203 kcal gross for light or moderate front crawl and 343 kcal for fast front crawl.
Which stroke burns the most?
Butterfly, at 13.8 MET, followed by training-pace breaststroke at 10.3 MET. Few people can hold butterfly for long, so only count the minutes you actually swim it.
Does recreational swimming count?
Yes. Recreational breaststroke is 5.3 MET, which is about 151 kcal net of resting in 30 minutes at 70 kg.