What this tool does
Duration times a swim MET for the effort you pick. Skill and stroke change the real number more than most land cardio.
How it works
Compendium swim codes run from easy recreation (~6 MET) to fast effort (~10–14 MET). Time includes rest if you leave it on the clock.
Formula and methodology
kcal ≈ MET × kg × hours.
How to interpret the result
A 30-minute moderate swim for 70 kg is often ~250–300 kcal gross. A “sprint” pick for a social aqua class is usually wrong.
Example
80 kg, 40 minutes, moderate 8.3 MET: 8.3 × 80 × 40/60 ≈ 443 kcal.
Common mistakes
- Counting the whole hour in the lane when you talked for 20 minutes.
- Using sprint MET for breaststroke recovery laps.
When this estimate may be off
- Open water with current or cold shock.
- You are a very inefficient or very efficient swimmer versus the average MET subject.