Swimming Calorie Calculator
Plan pool workouts with estimated calorie burn, pace insight, and lap counts for common stroke types.
Add total workout distance to calculate pace per 100 m and lap estimates.
Common lengths: 25 m lap pool, 50 m Olympic pool.
Calories burned
407
MET 8.3
Calories per minute
10.2
Pace and laps
2.67 min per 100 m
60.0 pool lengths
Interpretation
Use calories per minute to plan interval sets and recovery nutrition. Strokes with higher MET values place greater demand on the cardiovascular system and upper body, so vary workouts to balance technique and endurance.
How to Use This Calculator
Enter body weight
Use kilograms for accurate calorie estimates. Convert pounds by dividing by 2.205.
Log active swim minutes
Count only time spent swimming laps or sets. Rest periods can be subtracted.
Select stroke intensity
Different strokes use different MET values. Choose the option that matches your main set.
Add distance and pool length (optional)
This enables pace per 100 m and lap count estimates for tracking improvements.
Formula
Calories approx (MET * 3.5 * Weight in kg / 200) * Minutes
MET values come from ACSM exercise tables. Heavier loads, fins, or paddles increase energy demand.
Example
65 kg swimmer, 30 minutes of breaststroke (MET 10.3): (10.3 * 3.5 * 65 / 200) * 30 approx 351 kcal burned.
Variables
- MET: Stroke intensity
- Weight: Body mass in kilograms
- Minutes: Active swim duration
Training and Recovery Tips
Swimming is low impact yet metabolically demanding. Efficient technique reduces drag and can lower calories per lap, so track pace metrics alongside calorie burn.
- Alternate drill, kick, pull, and swim sets to balance muscle load.
- Log pace per 100 m to monitor improvements across training blocks.
- Fuel longer swims with mid-session carbohydrates to maintain intensity.
- Include shoulder mobility and strength work to prevent overuse injuries.
Swim with supervision when attempting high-intensity sets or open-water sessions, and rinse after chlorine exposure to protect skin and hair.
Frequently Asked Questions
Why does freestyle have two options?
Easy freestyle reflects warm-up or recovery pace. Fast freestyle covers interval or tempo efforts.
Do fins or paddles change calories?
Yes. Added resistance increases workload. Increase the estimate by 5 to 10 percent or choose a higher MET value.
How accurate is the distance estimate?
Counting laps in a known pool length is accurate. Use GPS or swim watches for open-water sessions.
Is this calculator useful for beginners?
Absolutely. Start with easy freestyle, shorter durations, and track progress as endurance improves.
Does water temperature matter?
Cooler water slightly increases energy expenditure as the body maintains core temperature.