Swimming is a fantastic way to stay fit, offering a full-body workout that burns calories while being gentle on your joints. But have you ever wondered just how much swimming it takes to offset the indulgence of your favorite foods?
We tested Chipotle, McDonalds, Starbucks and Costco pizza to see how it all shakes out.
Based on a breakdown of calories from common treats and meals, let’s dive into the facts.
Calories Burned While Swimming: What You Need to Know
The number of calories you burn while swimming depends on factors like your weight, body composition, and the intensity of your swim. On average:
- A 150-pound person swimming moderately burns about 400–500 calories per hour. At high intensity, this increases to 700–800 calories.
- A 180-pound individual burns 475–570 calories per hour at moderate intensity and up to 950 calories at high intensity.
- A 210-pound person may burn 525–625 calories moderately and 1,000+ calories at high intensity.
Swimming Example: To burn 1,300 calories (equivalent to a Chipotle burrito bowl, chips, and queso), a 170-pound swimmer would need to swim about 5,500 meters, or roughly 90 minutes at moderate intensity.
Burning Off Popular Foods in the Pool
Let’s match some popular indulgences with their swimming equivalents:
- Pumpkin Spice Latte (Grande – 390 calories):
Requires swimming 1,500 meters (about 30 minutes at moderate intensity). - One Slice of Costco Pizza (700 calories):
You’ll need to swim about 3,000 meters—nearly an hour—to work off a single slice. - Thanksgiving Dinner (2,030 calories):
A feast of turkey, mashed potatoes, cranberry sauce, and pie would demand a whopping 8,500 meters of swimming, equivalent to nearly three hours at moderate intensity.
Related: Need help with your swimming? Apply to work with our expert swim coaches>
Why Swimming Feels Like It Burns More Than It Does
Swimming uses every muscle in your body, which can leave you feeling exhausted. However, the cooling effect of water means your body doesn’t expend as much energy as it would during land-based activities at the same heart rate. While this might make swimming less calorie-intensive than running, it’s a low-impact workout you can sustain for longer, building endurance and muscle tone.
Holistic Training with MySwimPro Swimming Academy
If these numbers have you motivated to swim smarter—not just harder—consider our virtual personal coaching service called the MySwimPro Swimming Academy:
- Personalized Swim Training Plans: Tailored to your goals, whether it’s calorie burn, endurance, or mastering new strokes.
- 100% Remote Personal Swim Coaching: DM your coach or join weekly calls for 1-on-1 guidance on form, intensity, and variety in your workouts.
- Holistic Fitness Approach: Combine swimming with nutrition tips and cross-training for maximum results.
By integrating structure and expert insights into your swim routine, you can stay consistent and make the most of every lap.
Swimming for Long-Term Fitness
While you can’t always out-swim a high-calorie diet, swimming regularly builds strength, improves cardiovascular health, and boosts mental well-being. Paired with mindful eating, swimming can be a cornerstone of a balanced, healthy lifestyle.
So, the next time you’re eyeing a slice of pizza or a festive pumpkin spice latte, think about the pool laps required—and make your choice accordingly!
Related: Need help with your swimming? Apply to work with our expert swim coaches>
