1
Enter your details
kg
min
Energy Burned Swimming
ExampleExample figures, not your own. Worked for 30 minutes of moderate freestyle at 75 kg. Enter your own details and press Calculate.
Kilojoules Burned
910kJ
How It Works
Swimming energy varies by stroke and intensity. Freestyle moderate = 5.8 METs, backstroke = 4.8, breaststroke = 5.3, butterfly = 9.8 METs. Energy (kJ) = MET × weight (kg) × hours × 4.184.
How to use it
- 1Enter your body weight in kilograms
- 2Select your swimming stroke
- 3Select your intensity level (light, moderate, vigorous)
- 4Enter the swimming duration in minutes
- 5Click "Calculate" to see kilojoules and calories burned
Quick Reference
| Stroke | Intensity (MET) | kJ / 30 min | kcal / 30 min |
|---|---|---|---|
| Freestyle | Light (4.8) | 904 | 216 |
| Freestyle | Moderate (5.8) | 1,093 | 261 |
| Freestyle | Vigorous (9.8) | 1,846 | 441 |
| Backstroke | Moderate (4.8) | 904 | 216 |
| Breaststroke | Moderate (5.3) | 998 | 239 |
| Butterfly | Moderate (9.8) | 1,846 | 441 |
| Butterfly | Vigorous (13.8) | 2,599 | 621 |
Based on 75 kg body weight, 30 minutes duration.
How This Is Calculated
kcal = MET × weight (kg) × duration (hours)
- MET
- = Metabolic Equivalent - varies by stroke and intensity (3.5–13.8)
- weight
- = body weight in kilograms
Freestyle: 4.8/5.8/9.8, Backstroke: 3.5/4.8/7.0, Breaststroke: 3.5/5.3/8.0, Butterfly: 6.0/9.8/13.8 (light/moderate/vigorous).
Frequently Asked Questions
How many calories does swimming burn in 30 minutes?
A 70 kg person swimming moderate freestyle for 30 minutes burns approximately 850 kJ (203 kcal). Butterfly at moderate pace burns about 1,440 kJ (345 kcal) - nearly twice as much.
Which swimming stroke burns the most calories?
Butterfly burns the most energy due to the intense full-body movement. At moderate intensity, butterfly burns 9.8 METs compared to 5.8 for freestyle, 5.3 for breaststroke, and 4.8 for backstroke.
How many kilojoules does 1 km of swimming burn?
For a 70 kg person swimming freestyle at moderate pace, 1 km takes about 20-25 minutes and burns approximately 570-710 kJ (136-170 kcal). Slower swimmers burn fewer kJ per km but more per minute of swimming.
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