Calories Burned

Calories Burned Swimming (Backstroke)

Backstroke is a lower-intensity swim stroke that is easy on the neck and shoulders while still giving a full-body aerobic challenge.

Calculate Your Burn

Your Weight (kg)Duration (minutes)

Estimated Calories Burned

175

kcal in 30 min of swimming (backstroke)

Pro Tip

Keep your body flat and rotate from the hips to glide efficiently through the water.

Quick Reference: Swimming (Backstroke) Calories by Duration

Duration	60 kg	70 kg	80 kg	90 kg
15 min	75 kcal	88 kcal	100 kcal	113 kcal
30 min	150 kcal	175 kcal	200 kcal	225 kcal
45 min	225 kcal	263 kcal	300 kcal	338 kcal
60 min	300 kcal	350 kcal	400 kcal	450 kcal
90 min	450 kcal	525 kcal	600 kcal	675 kcal

How We Calculate

We use the MET (Metabolic Equivalent of Task) formula, the standard method used by exercise physiologists. Swimming (Backstroke) has a MET value of 5.

Formula: Calories = MET × weight (kg) × duration (hours)

This provides an estimate. Actual calories burned vary based on fitness level, intensity, age, and environmental conditions.

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