How Much Weight Can You Lose Swimming in a Month?

If you’re looking for an effective exercise to lose weight with, look no further than swimming. Not only does it provide an excellent cardiovascular workout, but it also targets numerous muscle groups throughout your body, making it an efficient and fun way to shed those extra pounds.

How Much Weight Can You Lose Swimming in a Month

In a month, depending on your current weight, swimming stroke and intensity, and the duration of your workouts, you can realistically lose 4 pounds a month (1 pound a week) through swimming. To maximize your weight loss results, combine swimming with a healthy diet, and swim four to five times per week for at least 30 minutes each session. 

Consistency is key, and incorporating swimming into your regular exercise routine will help you burn calories, tone up, and progress toward your weight loss goal. Keep reading on to learn how you can achieve your weight loss goals through swimming!

Understanding the Role of Swimming in Weight Loss

Swimming vs Other Cardio Activities

When it comes to cardio activities, swimming is a fantastic option because it is both low-impact and effective for burning calories. Unlike running or cycling, swimming puts less stress on your joints, making it ideal for people of all ages and fitness levels. 

You can choose from a variety of strokes, each with different levels of intensity, allowing you to customize your workout to your preferences and needs.

Benefits of Swimming for Weight Loss

Swimming offers numerous benefits for weight loss, including:

  • Cardio and Strength Training: Swimming provides an excellent cardiovascular workout while also engaging various muscle groups, resulting in a well-rounded exercise session. This means you can improve your endurance while building muscle and burning calories.
  • Low-Impact Exercise: As mentioned earlier, swimming is a low-impact activity, which is gentle on your joints. This makes it an excellent option for those with joint issues, such as arthritis or knee injuries.
  • Variety of Strokes: Different swimming strokes burn varying amounts of calories. For example, freestyle burns 650 to 820 calories per hour, while the backstroke burns 514 calories, the breaststroke 734, and the butterfly 808. This variation allows you to tailor your workout to your preferences and fitness level.
  • Swimming for Weight Loss: Research indicates that middle-aged women who swam for 60 minutes three times a week lost a significant amount of body fat in just 12 weeks. They also boosted their endurance and improved their overall fitness levels.

As you can see, swimming offers several advantages over other cardio activities when it comes to weight loss. It’s an enjoyable, low-impact exercise that allows for a customizable workout and helps improve both endurance and strength.

Calculating Rate of Weight Loss

The math for calculating your rate of weight loss is astonishingly simple, but there is one tricky part. Before we begin, we need to explain a few terms:

  • Maintenance calories: The hypothetical exact amount of calories you burn every single day. This includes the calories you burn just for normal body function, as well as calories burned through physical activity (i.e. walking, fidgeting, and exercising).
  • Caloric deficit: The number of calories below maintenance calories that you cut out.
  • Caloric surplus: The number of calories above maintenance that you consume.

So let’s use some examples to help you understand these definitions. Say you are a 180 pound man with a daily maintenance calorie of 2,500 kcal. In one week, you would consume 7 * 2,500 = 17,500 kcal in one week.

If you want to lose one pound per week, you need to eat at a weekly deficit of 3,500 kcal. That is the magic number: 3,500. That comes out to a caloric deficit of 3,500 / 7 = 500 kcal per day.

So in this example, a 180 pound man with maintenance calories of 2,500 would need to cut out 500 calories every single day for a week to lose 1 pound in a week. That 500 calorie daily deficit can be achieved either through exercising, dieting, or a combination of both.

Conversely, if this man wanted to gain 1 pound in one week, he would need to eat at a caloric surplus of 500 calories a day, or 3,000 calories per day. To be clear, gaining 1 pound a week is quite fast, so do not do this.

You can lose more than 1 pound a week, but it is not recommended, as you may start to suffer from low energy, hunger pangs, irritability, and loss of muscle.

Calculating Maintenance Calories

As you can see, the difficult part of this process is not figuring out the rate of weight loss, but rather figuring out your maintenance calories, since all of one’s weight gain, weight loss, or weight maintenance revolves around it.

There’s no easy way; since everybody is different, you have to do the arduous task of keeping meticulous track of how many calories you eat each day, as well as calories burned each day through physical activity. 

You need to figure out how your weight fluctuates over time to get a better idea of how close you are to your maintenance calories – are you currently eating or exercising a bit too much, too little, or just right? If you’re noticing unintended weight gain – cut back on the food, eat healthier, or exercise more.

People who are on strict diets prepare meals in advance by cooking a batch of food in bulk, painstakingly measuring the calories and macronutrients (fats, carbs, protein) of the food before dividing them into each container, then storing the food in the fridge/freezer. 

Then all that’s left is to heat it up and eat the same thing for every single meal, day in and day out, just so they know exactly how much they are eating with no guesswork. But when you’ve had chicken breast for the 20th time in a week, you will not want to eat another chicken breast for the rest of your life.

As you can see, losing weight through dieting is annoying, so the easy way once you’ve figured out your maintenance calories is to just burn 3,500 kcal over the course of 7 days, which comes out to about 30-45 minutes of swimming every single day. Believe me, this is the easy way.

Which Stroke is the Best for Losing Weight?


Freestyle is a great option for those looking to lose weight through swimming. It’s the fastest of all competitive strokes and allows you to burn around 300 calories in 30 minutes. 

As you swim freestyle, most of the time, you’ll be on your side, cutting through the water efficiently. This stroke works various muscles in your body, making it an effective option for toning and building muscles.


Out of the four swim strokes, the breaststroke burns the least amount of calories at only 200 calories every 30 minutes. Regardless, swimming breaststroke can be effective for weight loss.

While swimming breaststroke, you work on your chest, shoulders, and leg muscles, which helps in achieving a total body workout. It also allows you to keep your head above water the entire time and is easy to perform, making it an excellent choice for beginners.

Butterfly Stroke

The butterfly stroke is considered the most challenging to learn, but it’s also the top calorie burner among swimming strokes. You can burn around 450 calories in just 30 minutes of swimming this stroke. It’s especially effective for toning and building muscles in your shoulders, back, and core. 

However, beginners should approach this stroke with caution due to its complex nature and increased exertion levels. Due to how tiring butterfly stroke is, you may burn more calories in the long run if you just swim freestyle for longer.


Lastly, backstroke is a useful stroke for losing weight as well. It is second to last place in terms of calories burned, at 250 calories per 30 minutes. Yet, like breaststroke, you shouldn’t write it off because of that.

Swimming backstroke can help you work on your back, shoulder, and leg muscles. It is also beneficial for those who have back issues, as it allows you to swim without stressing your spine.

Backstroke allows you to keep your face above water the entire time, making it easier for you to breathe. Additionally, floating on your back gives you the most buoyancy, drastically increasing the safety of this exercise.

How Many Calories Can You Burn while Swimming

The number of calories you burn while swimming depends on various factors such as your weight, swimming intensity, and duration. In this section, we will discuss how many calories you can burn during low-intensity, moderate-intensity, and high-intensity swimming.

Low-Intensity Swimming

Low-intensity swimming, like leisurely laps in the pool, can still help you burn calories, albeit at a slower pace. A person who weighs 180 pounds can burn about 500 calories in an hour of leisurely swimming. This makes it an excellent option for beginners, people recovering from injuries, or those seeking relaxation while burning calories.

Moderate-Intensity Swimming

At a moderate pace, swimming can become a more effective calorie-burning workout. For example, a 180-pound person engaging in moderate swimming activities can burn approximately 700 calories per 60 minutes at a moderate pace. 

High-Intensity Swimming

High-intensity swimming will burn the most calories in the shortest amount of time. By swimming at a vigorous pace, you can significantly increase your calorie burn. 

A 180-pound person can burn around 850 calories during an hour-long swim at a vigorous pace. High-intensity swimming can include interval training, competitive swimming, or using various aquatic equipment to enhance your workout.

With that said, do you really have the endurance to swim for an hour straight at a vigorous pace? You will need to consider how swimming so intensively may affect your energy levels for the rest of your day, and whether you can keep doing such intense workouts multiple times a week.

If your goal is consistent weight loss without overtraining, it may be better to swim at a slow to moderate pace, and to swim for longer.

Incorporating a Healthy Diet with Swimming

Balanced Nutrition

To optimize your weight loss from swimming, it’s crucial to maintain a healthy diet alongside your exercise routine. Start by focusing on balanced nutrition that provides the essential nutrients your body needs to support your workouts. 

Include a variety of vegetables, lean protein, and fruits in your daily meals. These foods not only fuel your body and enhance your swimming performance, but they also help keep your appetite in check and contribute to overall wellness.

For example:

  • Eat a colorful assortment of vegetables to get essential vitamins and minerals.
  • Consume lean protein sources like chicken, fish, or tofu to support muscle repair and recovery.
  • Snack on fruits for a natural source of energy and sweetness without added sugars.

Managing Food Intake

Monitoring your food intake plays a vital role in achieving weight loss goals. While swimming helps you burn calories, it’s essential to avoid overeating or consuming high-calorie snacks that may undermine your progress. Here are some tips for managing your food intake while incorporating swimming for weight loss:

  • Keep track of your daily caloric intake to ensure you’re maintaining a calorie deficit, which is necessary for losing weight.
  • Be mindful of portion sizes, especially with calorie-dense foods. Use measuring cups, spoons, or even a food scale to manage portion control.
  • Stay hydrated by drinking water throughout the day and before, during, and after your swim sessions. Proper hydration can help you feel full, manage your appetite, and support your swimming performance.

Remember, your healthy diet is a vital component when aiming for weight loss through swimming. By combining regular swimming sessions with balanced nutrition and careful management of food intake, you can make steady progress towards your weight loss goals.

Additional Tips for Effective Weight Loss through Swimming

Consistency in Workout Routine

A crucial aspect of achieving your weight loss goals is maintaining a consistent workout routine. Aim for swimming at least three times a week to see noticeable results. You can join a local YMCA or community center to gain access to a pool, along with structured swimming programs and professional guidance.

Utilizing Fitness Trackers

Using a fitness tracker while swimming can help you monitor your progress, set goals, and stay motivated throughout your weight loss journey. These devices track your heart rate, calories burned, distance covered, and other helpful data to keep track of your performance and improvements over time.

Following Correct Breathing Techniques

Mastering proper breathing techniques not only makes swimming more enjoyable but also contributes to enhanced weight loss results. Focusing on exhaling completely and breathing in rhythm with your strokes enables efficient oxygen intake and prevents shortness of breath. This way, you can swim longer and burn more calories.