Anyone knows about how much calories one spends swimming 1hr at moderate intensity? About 300 cals?
Here are some basic formulas. I believe from Patty Coleman, sports nutritionist.
Swim: 2.93 x body wt. lbs. x miles
Bike: .28 x lbs. x miles
Run: .653 x lbs. x miles
Hope this helps
Conrad
PS the bike calculation seems right compared to my Forerunner 201. The run calculation low to the 201 for me FWIW
Cool thanks!
I’d be very very surprised of I burned 2.93x (my wt 150) x 2.4 in an IM = 1050. The wetsuiit will drop this and the efficiency of the swimmer would change this by 2x or more I’d guess. I burn 600 cals/hr on the bike and about that on the run (in an IM) - the swim seemed the easiest of the 3…so I’d guess for me in a wetsuit at IM pace - 600 cals…
Bike - the formula can’t be very accurate as you’d burn 2x cals/mile if you push 300 watts vs. 150 watts.
Run - likely the best as an estimate…as cals/mile vary the least relative to pace and efficiency changes between athletes much less than swimming…
My estimates:
If you hammer hard - 1000 cal/hour.
moderate paces - about 600-800 cals/hr (half IM to IM pace).
easy pace is 400-600 cals/hr.
Dave
http://www.caloriesperhour.com/index_burn.html
Don’t know how accurate it is.
Body position and technique will make swim Cals impossible to predict.
Swim: 2.93 x body wt. lbs. x miles
Without at least speed factored in (not to mention CdA, bike position etc…) these can’t work:
Bike: .28 x lbs. x miles
Run: .653 x lbs. x miles
Thought about what I wrote and also about the rebuttals disclaiming these formulas.
My .02.
The Acid Test. Obviously, anyone who is interested in this topic is seeking one thing and that is
body composition change or in my case, maintenance. For cycling and running, I primarily use
the Forerunner calculations. For swimming, the mathamatical equation I already mentioned.
The Acid Test is thus: either these calculations work or they don’t. I have been using these
formulas for years and for me they do. I maintain my composition at 166/6.5%.
In order to have a daily caloric target, one must add the caloric expediture to one’s Basal Metabolic
Rate. Here is another basic formula to determine that.
body weight x 10 = BMR (bed ridden)
body weight x 10 x 1.2 = BMR (sedentary; this is the number you add expenditures to).
So for me, 166 x 10 x 1.2 = 1992 (I round this off to 2000).
Yesterday, 20 mile bike (1008 cal., E3, 1100 climbing, 18.5 mph avg.), 14 mile run (2078 cal., E3, rolling course, 8:55 pace). Target 5086 calories. Didn’t quite make target, was around 4700. Weight this morning 166.5/6.5.
So the way I see it, if these calculations were overestimating the burn, I would gain weight and impact body
composition. My Acid Test prooves to me that they are correct.
If one seeks to improve composition, ie. reduce body fat/weight, take the above calculated daily caloric target and subtract 400 calories. Once body composition target is attained, obviously remove the deficit. That worked for me also a few years
ago to get down to where I am now.
Conrad