Swimming Calories Calculator — evidence-based tool to check your swimming calories. Includes formula, tips, and interpretation guide.
Step 1 — BMR (Mifflin-St Jeor): Male = 10W + 6.25H − 5A + 5; Female = 10W + 6.25H − 5A − 161 (W=kg, H=cm, A=age)
Step 2 — TDEE = BMR × Activity Multiplier (1.2–1.9)
Step 3 — Calorie target: Fat loss = TDEE − 300–500 kcal; Maintenance = TDEE; Muscle gain = TDEE + 200–300 kcal
Worked example: 28-year-old female, 65 kg, 165 cm, lightly active. BMR = 650 + 1,031 − 140 − 161 = 1,380 kcal. TDEE = 1,380 × 1.375 = 1,898 kcal. For moderate fat loss (350 kcal deficit): target 1,548 kcal/day. Expected rate: approximately 0.35 kg/week fat loss.