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Each competitive stroke has distinct MET values reflecting drag profile and muscle recruitment. Freestyle moderate is MET 8.0; breaststroke general is MET 10.3; backstroke is MET 7.0; butterfly vigorous is MET 13.8.
Calories = MET × Weight (kg) × Duration (hr)Within each stroke, leisurely effort reduces MET by ~20% and vigorous effort increases MET by ~25%. A vigorous freestyle session uses MET 9.8 vs moderate MET 8.0.
Vigorous MET ≈ Moderate MET × 1.25Cross-check MET selection against pace per 100 m. Freestyle faster than 1:30/100 m typically warrants vigorous MET; slower than 2:30/100 m aligns with leisurely MET regardless of stroke choice.
CSS pace correlates with MET tier selectionUpdated: July 2026
Open-water simulation in pool at CSS pace (~1:45/100 m) at moderate effort.
→ ~453 kcal
Individual medley session averaging MET 9.0 across butterfly, back, breast, and free.
→ ~810 kcal
Easy technique-focused breaststroke at low intensity after a hard bike session.
→ ~240 kcal
Vigorous MET applies to sustained hard effort you can maintain for the full session. If you could hold a conversation between lengths, use moderate or leisurely tiers instead.
IM or mixed-stroke sessions should use a weighted average MET based on time spent in each stroke. A session that is 70% freestyle and 30% breaststroke averages roughly MET 8.7.
Wetsuit swimming is more efficient (lower drag), potentially reducing actual burn 5–10% vs pool MET at the same perceived effort. Cold water temperature may offset this with thermogenic cost.
Select your primary stroke and effort level to estimate pool or open-water calorie burn based on Compendium MET values. This estimator is designed for triathletes and lap swimmers who want stroke-specific energy expenditure rather than a single generic swimming MET.