How many calories does freestyle laps (slow) burn?

Freestyle laps (slow): calories in 30 and 60 minutes

The 2024 Adult Compendium of Physical Activities lists freestyle laps (slow) at 5.8 METs (code 18240). That means about 183 kcal in 30 minutes and 365 kcal in an hour at 60 kg (132 lb), 213 and 426 kcal at 70 kg (154 lb), and 244 and 487 kcal at 80 kg (176 lb). Formula: MET × 3.5 × kg ÷ 200 × minutes.

Intensity and comparison

At 5.8 METs this is moderate-intensity activity (under 3 METs light, 3–5.9 moderate, 6+ vigorous). A 70 kg person needs about 42 minutes of freestyle laps (slow) to burn 300 kcal; the same person burns 140 kcal in 30 minutes of walking at 3 mph. Figures are averages that vary with pace and fitness, and are not medical advice.

Calories Burned Calculator

• Wrestling
• Jogging
• Running (5 mph, 8 km/h)
• Running (6 mph, 10 km/h)
• Running (7 mph, 11 km/h)
• Running (8 mph, 13 km/h)
• Running (9 mph, 14.5 km/h)
• Running (10 mph, 16 km/h)
• Walking (2.5 mph, 4 km/h)
• Walking (3 mph, 5 km/h)
• Brisk walking (3.7 mph, 6 km/h)
• Very brisk walking (4.7 mph)
• Nordic walking
• Hiking
• Stair climbing
• Cycling (leisure, <10 mph)
• Cycling (10–12 mph)
• Cycling (12–14 mph)
• Cycling (14–16 mph)
• Cycling (16–19 mph)
• Mountain biking
• Stationary bike (moderate)
• Spin class
• Swimming (leisurely)
• Freestyle laps (slow)
• Freestyle laps (fast)
• Breaststroke
• Backstroke
• Butterfly stroke
• Water aerobics
• Stand-up paddleboarding
• Weight lifting (vigorous)
• Weight training (moderate)
• CrossFit-style circuit
• HIIT / Tabata
• Jump rope
• Elliptical trainer
• Rowing machine
• Stair climber machine
• Zumba
• Yoga (hatha)
• Power yoga
• Pilates
• Ballet / modern dance
• Salsa dancing
• Vigorous folk / club dancing
• Downhill skiing
• Cross-country skiing

How to use

1. 1Choose an activity from the list; sports are grouped by type.
2. 2Enter your weight (kg or lb) and the duration in minutes.
3. 3Read calories burned, the hourly rate and the MET value.
4. 4Check the duration table and the comparison with other activities.

How calories burned are calculated

The tool uses the MET (metabolic equivalent) method: calories = MET × 3.5 × kg ÷ 200 × minutes. One MET is your resting energy use. All MET values come from the 2024 Adult Compendium of Physical Activities (Herrmann et al.) and were checked individually. Competitive soccer, for example, is 9.5 METs, so a 70 kg (154 lb) player burns about 1,050 kcal in a 90-minute match.

Running, walking, soccer and swimming compared

Casual soccer is 7.0 METs, running at 6 mph (10 km/h) 9.3, leisurely swimming 6.0 and walking at 3 mph 3.8. So a 70 kg person burns roughly 515 kcal in an hour of pick-up soccer and about 280 kcal in an hour of walking. The Compendium has no CrossFit code, so the tool uses vigorous circuit training with kettlebells (code 02040, 7.5 METs).

Why your real burn may differ

METs describe an average adult. Age, sex, fitness, pace, rest breaks and weather all change actual energy use, and stoppages in a match lower it. Treat results as estimates, not medical advice.

Frequently asked questions

Related guides

Related tools