Calculate your TDEE as a swimmer. See how many calories you burn with swimming and get nutrition targets for pool training days.
Swimming is one of the most calorie-intensive activities, burning 400–700 calories per hour depending on stroke and intensity. The water resistance and full-body engagement make it exceptionally effective. Swimmers often underestimate their calorie needs, leading to fatigue and poor recovery.
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If provided, uses the more accurate Katch-McArdle formula
The calories burned during swimming depend on intensity, duration, and your body weight. On average, a 70kg person burns 300–800 calories per hour. Use a higher activity level in the calculator if you do swimming regularly (3+ times per week).
If you do swimming 1–3 times per week, choose "Light" or "Moderate." For 4–6 sessions per week, choose "Active." If you train daily or have a physical job on top of swimming, choose "Very Active." When in doubt, go one level lower.
Cold water increases appetite hormones. Swimming also uses nearly every muscle group, burning significant calories. Make sure you're eating enough — many swimmers are chronically underfueled. Use the TDEE calculator with 'Active' or 'Very Active' to get accurate targets.