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How Many Calories Does Swimming Burn? Maximize Your Pool Time

Heorhii Rysak

How Many Calories Does Swimming Burn
When considering swimming as a form of exercise, one key question often arises: how many calories does it actually burn?
In straightforward terms, the calorie expenditure from swimming varies significantly based on intensity and personal factors. For an average individual, an hour of moderate swimming can typically burn from 400 to 700 calories. This variation is influenced by factors such as weight, swimming style, and overall fitness level, making swimming a flexible exercise option for different fitness objectives. In this article we’ll uncover the broader impacts of swimming on physical fitness and health. Stay with us as we navigate through the depths of swimming’s role in a balanced exercise regimen.

How Many Calories Does Swimming Burn?

It is an effective way to burn calories. But the exact number of calories burned varies depending on several factors such as the swimmer’s weight, swimming speed, style, and overall intensity of the workout. Here’s an overview:


Heavier individuals tend to burn more calories. This is because more energy is required to move a larger body through the water.

Speed and Intensity:

Fast, intense swimming burns more calories than leisurely, slow swimming. The more vigorous the swimming, the higher the calorie burn.


Different strokes require different levels of effort and hence burn calories at different rates. For example, butterfly stroke is generally more intense and burns more calories, followed by freestyle (front crawl), backstroke, and breaststroke.


Longer sessions will burn more calories.

To give you a rough idea, here are some general estimates of calories burned per hour for different swimming strokes, for a person weighing around 155 pounds (70 kg):

  • Freestyle (Fast): Up to 700 calories per hour.
  • Freestyle (Moderate): Around 500-550 calories per hour.
  • Backstroke: Approximately 400 calories per hour.
  • Breaststroke: Around 600 calories per hour.
  • Butterfly: Can be over 800 calories per hour.

It’s important to note that these are just estimates. The actual calorie burn can vary significantly based on the individual’s body composition, metabolism, swimming technique, and water temperature.

For personalized data, using a heart rate monitor or a fitness tracker that’s designed for swimming could provide more accurate insights into calorie burn during swim sessions.

How Long Should You Swim? Short vs. Long Swimming

The ideal duration for swimming sessions can vary based on your fitness level, goals, and schedule. Both short and long swimming sessions have their benefits, and understanding these can help you tailor your swim workouts effectively.

Short Swimming

Duration: Typically 15-30 minutes.

Intensity: Often higher intensity due to shorter duration.


  1. Convenience: Easier to fit into a busy schedule.
  2. High-Intensity Training: Suitable for high-intensity interval training (HIIT) which can boost metabolism and improve cardiovascular health.
  3. Skill Focus: Good for working on specific techniques or strokes in a concentrated manner.
  4. Considerations: May not be as effective for endurance training or significant calorie burning due to the limited time.

Long Swimming

Duration: Usually over 30 minutes, can extend to an hour or more.

Intensity: Typically moderate intensity, maintaining a steady pace.


  1. Endurance Building: Enhances cardiovascular and muscular endurance.
  2. Calorie Burn: Longer duration helps in burning more calories and can be more beneficial for weight loss.
  3. Stress Relief: Extended time in water can be relaxing and meditative.
  4. Technique Improvement: Allows for comprehensive practice of various strokes and techniques.
  5. Considerations: Requires more time and can be physically demanding. Not ideal if you’re short on time or new to swimming.

Maximizing Swimming Calorie Burn

Here are some tips to help you maximize calorie burn during your swimming sessions:

1. Choose High-Intensity Strokes:

Opt for high-intensity strokes like freestyle (front crawl) or butterfly. These strokes require more effort and burn more calories compared to slower strokes like breaststroke or backstroke.

2. Incorporate Interval Training:

Integrate interval training into your swim routine. Alternate between short bursts of high-intensity swimming and periods of active recovery. For example, swim at maximum effort for 1-2 minutes, followed by a slower-paced lap. Repeat this cycle several times. Interval training boosts metabolism and calorie burn.

3. Swim Vigorously:

Maintain a brisk pace throughout your swim session. Aim to swim with purpose and avoid overly leisurely strokes. The faster you swim, the more calories you’ll burn.

4. Add Resistance:

Use swimming aids like hand paddles, pull buoys, or ankle weights to add resistance to your workout. This increases the effort required and enhances calorie expenditure.

5. Swim Continuously:

Try to swim continuously for an extended period. Longer swim sessions can result in higher overall calorie burn. Gradually increase your swim duration as your endurance improves.

6. Vary Your Swim Workouts:

Change your swimming routine regularly to prevent your body from adapting to the same workout. Incorporate different strokes, drills, and training styles to challenge your muscles and metabolism.

7. Engage Core Muscles:

Engage your core muscles while swimming to improve stability and efficiency. A stronger core can help you maintain better body position and swim with greater power.

8. Stay Hydrated:

Dehydration can reduce your swim performance. Drink water before and after your swim to stay hydrated and maintain energy levels.

9. Monitor Your Heart Rate:

Consider using a waterproof heart rate monitor to track your heart rate during swimming. This can help you maintain the optimal intensity for calorie burn.

10. Combine Swimming with Other Exercises:

For example, do strength training or resistance exercises in the water or immediately after swimming to boost overall calorie expenditure.

11. Focus on Technique:

Improving your swimming technique can make your strokes more efficient, allowing you to swim faster and burn more calories with less effort.

12. Consult aTrainer:

If you’re serious about maximizing calorie burn while swimming, consider working with a swimming coach or personal trainer. They can create customized workouts and provide guidance on technique and training intensity.

Remember that effective calorie burning also involves a balanced diet and overall fitness routine. Swimming alone, while effective, is most beneficial when combined with a holistic approach to health and fitness.

What are the Best Tools to Monitor Calorie Burn Swimming?

The best tools to monitor calorie burn while swimming include wearable fitness trackers equipped with waterproof features and heart rate monitors, as they provide real-time data on heart rate and estimated calorie burn. Specialized swimming apps on smartphones can also track swim metrics and calories burned. For more precise measurements, consider using underwater heart rate monitors designed for swimmers. Additionally, some advanced swim smartwatches offer detailed swim analytics and calorie tracking features. Enhance your swim sessions and get precise data on your performance with the best smart swim goggles. Consulting with a fitness professional or coach can help you select the most suitable tools based on your fitness goals and swimming routine.

How Many Calories Does Swimming Burn


Swimming is a versatile, effective, and enjoyable way to burn calories, suitable for people of all ages and fitness levels. Whether your goal is weight loss, improved physical fitness, or stress relief, incorporating swimming into your routine can yield significant benefits. Keep a detailed log of your swim workouts and calorie expenditure with a waterproof fitness tracker. By understanding the factors that influence calorie burn in swimming and adopting the right techniques, you can maximizethe effectiveness of your swim workouts.