Running vs Swimming: Calories Burned Compared (2026)

Running burns 345 calories in 30 minutes and 689 calories per hour, while swimming burns 204 calories in 30 minutes and 408 calories per hour. Running has a MET value of 9.8, and swimming has a MET value of 5.8.

This comparison examines the calories burned during running and swimming, two popular forms of exercise. Factors such as METs, body weight, duration, and intensity play significant roles in determining calorie expenditure.

What Is the Difference Between Running and Swimming?

Running is a high-impact cardiovascular activity that involves moving rapidly on foot. It typically engages multiple muscle groups and can vary in intensity. Swimming is a low-impact exercise performed in water, using various strokes to propel the body. It is gentle on the joints while providing a full-body workout.

Running vs Swimming: Calories Burned Side by Side

The following section provides a side-by-side comparison of calories burned during running and swimming.

Duration (155 lb / 70 kg)	Running	Swimming
15 min	172 cal	102 cal
30 min	345 cal	204 cal
45 min	517 cal	306 cal
60 min	689 cal	408 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Running or Swimming?

For burning the most calories: Running burns 141 more calories than swimming in 30 minutes, totaling 345 calories compared to swimming's 204 calories.

For time efficiency: Running burns 11.5 calories per minute, while swimming burns 6.8 calories per minute, making running more efficient.

For lower-impact exercise: Swimming is a low-impact exercise with a MET value of 5.8, compared to running's high-impact MET value of 9.8.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of running or swimming by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Running is rated at about 9.8 METs (6 mph, a 10-minute mile) and Swimming at about 5.8 METs (freestyle laps, moderate). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which burns more calories, running or swimming?

Running burns 345 calories in 30 minutes, while swimming burns 204 calories in the same time frame.

How many calories does running burn in an hour?

Running burns 689 calories in an hour.

How many calories does swimming burn in an hour?

Swimming burns 408 calories in an hour.

Which activity is better for weight loss?

Running, with its higher calorie burn of 689 calories per hour, is generally better for weight loss compared to swimming's 408 calories.

What is the MET value for running?

Running has a MET value of 9.8.

What is the MET value for swimming?

Swimming has a MET value of 5.8.

Key Takeaways

• Running burns 345 calories in 30 minutes.
• Swimming burns 204 calories in 30 minutes.
• Running burns 689 calories in an hour.
• Swimming burns 408 calories in an hour.
• Running has a MET value of 9.8.
• Swimming has a MET value of 5.8.