How many calories does swimming burn?

Reviewed 2 November 2026 · How these numbers are calculated

An hour of easy freestyle laps burns about 360 extra calories for a person of 75 kg (165 lb); fast, hard laps about 660. Leisurely backstroke or breaststroke burns less, and training-pace breaststroke as much as fast freestyle. Technique matters a lot: an efficient swimmer moves faster for the same effort.

Calories per hour by stroke and pace

Extra calories burned in an hour in the water
Stroke	60 kg 132 lb	75 kg 165 lb	90 kg 198 lb	105 kg 231 lb
Backstroke, leisure	230	285	340	400
Breaststroke, leisure	260	325	385	450
Swimming laps, freestyle, easy	290	360	430	505
Leisure (not laps)	300	375	450	525
Swimming laps, freestyle, fast	530	660	790	925
Breaststroke, training	560	700	835	975
Water aerobics	270	340	405	475

MET values from the 2024 Adult Compendium of Physical Activities; calories above resting. Time actually swimming, not resting at the wall.

Why your swim may burn less than you think

The numbers are for time spent swimming. Rests at the wall, chatting and standing in the shallow end don't count, so a 60-minute session might be 35–40 minutes of real swimming. Count those minutes in the box above.

Why swimming makes you hungry

Many people feel very hungry after swimming, possibly because of the cool water. It's easy to eat back more than the swim burned, which is a common reason swimming "doesn't work" for weight loss. Plan a snack you count, and see should you eat back exercise calories?

Swimming vs other workouts

Easy laps burn about as much as moderate cycling or a brisk walk with hills; hard laps compare with running. Swimming is gentle on joints, which makes it easier to do often. Look up any other activity in the calorie burn calculator.