How many calories do you burn swimming?

June 4, 2021

Swimming is considered the best way to get true moral pleasure and health. It develops all muscle groups, stimulates tone, normalizes blood circulation, strengthens the cardiovascular and nervous system, significantly reduces the spine load, treating scoliosis, and osteochondrosis.

This is a very energy-intensive sport. But here's the question: how many calories do you burn swimming for an hour or 30 minutes? Which of the styles is most suitable for those who want to become slim? How many laps should you swim?

Swimming burns enough calories to fight weight, and this method of weight loss is suitable for absolutely everyone.

At the same time, it is easier to practice in the water since excess weight is practically not felt compared to classes on land.

Therefore, many people choose the pool.

How to burn calories while swimming?

To get benefits from exercise, swim in a specially equipped pool. Thermal pools give many opportunities: the effect of losing weight and strengthening the body. The water is heated to a certain temperature and artificially saturated with salts, which during water procedures penetrate through the skin, toning it. This effect is observed when swimming in seawater at a moderate pace.

burn calories while swimming

How many calories do you burn swimming for 1 hour?

The number of calories that can be destroyed while swimming depends on:

  • the body weight and endurance of the swimmer;
  • intensity, pace, and style of swimming;
  • age and health status;
  • training duration.

On average, swimming burns from 400 kilocalories per hour.

The best style for losing weight and burning extra calories is considered a fast crawl. When practicing it, depending on the intensity and body weight, you can burn from 550 to 600 kcal.

Swimming at a slow pace gives low results — about 220-230 kcal for an hour with the middle speed of training and up to 450-500 kcal/hour with a high one.

The main mistakes to avoid:

  • High loads for an unprepared organism. It should grow gradually;
  • Eating after the lessons;
  • Using improvised means (mattresses and e.t.c).


  • proper breathing;
  • regular sessions;
  • pay more attention to crawl (This type of physical activity is great for those who want to say goodbye to extra pounds but do not train exhaustingly. It helps to strengthen the spine and improve posture);
  • coorect muscule relaxation;
  • combination of tempos: swimming on the back to reduce fat deposits on the sides; butterfly is used to strengthen the abdominal muscles, buttocks, and waist.

Interesting Facts:

  • Swimming burns 20-25% more calories than moderate or even fast running.
  • It is necessary to ensure that the pulse is at least 140-150 beats/minute.
  • Swimming vs. walking: Walking at 5.5 km / h will burn 149 calories (compared to 223 for the same time for swimming).

How many calories do you burn swimming for 30 minutes?


Style 57kg / kcal 70kg / kcal 84kg / kcal
Freestyle 180 223 266
On the back 240 298 355
Breaststroke 300 372 444
Crawl 330 409 488
Butterfly 330 409 488

How many calories do you burn swimming 1000 meters?

The length of a regular swimming pool is 25 meters in the short part and 50 meters in the long. Olympic pools have a 50-meter length. Let's take the 50-meter one as a basis.

Let's figure it out: how many laps do you swim?

Large pool

  • To swim 1000 meters, you need to do 20 laps.
  • To swim 1 mile, you need to do 32 laps.

Standard Pool

  • To swim 1000 meters, you need to do 40 laps.
  • To swim 1 mile, you need to do 64 laps.

Using this formula you can easily count how many calories do you burn swimming 1km, 800 meters, 400 meters, or even 25 meters.

Number of lost calories during X laps = X * time spent on one lap (in minutes) * The number of calories burned per minute for the selected swimming style.

To find out how many calories you will burn by swimming a mile or half a mile, do the same, based on the calculation that 32 laps make up a mile in an Olympic pool.

Calories burned per 1 mile = Calories burned per 32 laps = 32 * time spent per 1 lap (in minutes) * The number of calories burned per minute for the selected swimming style.

What to consider when swimming?

Factors that help to achieve the coolest performance:

  1. Calorie consumption rises with an increased heart rate.
  2. If you exhaust yourself in training, then the reaction can be the opposite. Remember about pleasure. In the first classes, do not focus on the time. Even a 30-minute class will benefit you.
  3. Do not refuse the help of a professional instructor. He or she will correct your movements.
  4. Alternating loads and combining different styles make the figure more attractive and athletic.
What to consider when swimming?

How accurate are the numbers?

Each calorie consumption is individual. It depends not only on the weight and the chosen style but also on many other factors, including:

  1. Metabolism Specification. Someone has a productive kind, for others, it is slower. There is no direct connection with weight.
  2. Technique and mistakes. As a result, both the efficiency and energy consumption of movements change.

For example:

A common mistake in swimming crawl is excessive bending of the legs at the knees. As a result- less stress on the quadriceps. Due to an incorrect leg position, swimming becomes less desirable for weight loss.

3.The level of fitness, as well as the ratio of muscle to fat.

For example:

Two people have the same weight - 80 kg but one of them has muscles and the other one has fat.

In view of the above, the numbers are rather subjective.

If calculating the daily intake and consumption of calories is your aim, reduce it by 10-20 %.

In such a question, it is better to proceed from a more pessimistic scenario and leave a resource. Don't be upset by the lack of results.

The activity in the pool should consist of several parts:

  1. Warm-up. In this part, you prepare yourself up for the lesson. The body remembers how to behave in the water, the muscles warm-up for further effort. As a rule, this is 200-400 meters of the quiet crawl.
  2. Practicing movements. You can do some exercises to strengthen the muscles and practice the technique. For example, swimming only at the expense of the legs using a floating board, a leg float between the legs, swimming on one side, with a minimum number of strokes, and so on.
  3. Intervals. Here you pump up your stamina and spend the most calories. You can sprint for 50 meters and then rest for 30 seconds, or for 100 meters and then rest for a minute. The number and length of sprints in a training session depend on your status.
  4. Relaxation. 200 meters of a slow crawl.

Exercise at least 3 times a week for 45-60 minutes. Do not rest for a long time between segments and combine sport with a diet — and you will be able to get rid of excess fat.


  • 200 meters of a calm crawl, resting every 50 meters.
  • Four laps of 50 meters of crawl. Count the strokes. Try to reduce them in each subsequent segment.
  • 100 meters of strokes only with the hands and the pull buoy between the legs.
  • 100 meters with a board: work only with your feet.
  • Four races of 50 meters with 30 seconds for relaxation.

If your aim is to be slim and healthy, then the best time to practice is in the morning. In this case, it is enough to drink some smoothie or fresh juice. No food. If the training takes place during the day or in the evening, it is advisable that the last meal is 2-3 hours before the class.

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