🏋 Squat Calories Burned Calculator
Estimate how many calories you burn doing squats based on your weight, reps, sets, and intensity level.
| Body Weight | Bodyweight (MET 5.0) | Weighted (MET 6.0) | Jump Squat (MET 8.0) |
|---|---|---|---|
| 120 lbs (54 kg) | 26 cal | 31 cal | 41 cal |
| 140 lbs (64 kg) | 30 cal | 36 cal | 48 cal |
| 155 lbs (70 kg) | 33 cal | 40 cal | 53 cal |
| 170 lbs (77 kg) | 37 cal | 44 cal | 58 cal |
| 185 lbs (84 kg) | 40 cal | 48 cal | 64 cal |
| 200 lbs (91 kg) | 43 cal | 52 cal | 69 cal |
| 220 lbs (100 kg) | 47 cal | 57 cal | 76 cal |
| 250 lbs (113 kg) | 54 cal | 65 cal | 86 cal |
| Goal | Sets | Reps per Set | Rest Period |
|---|---|---|---|
| Strength | 3–5 | 1–5 | 2–5 min |
| Hypertrophy (Size) | 3–4 | 6–12 | 60–90 sec |
| Muscular Endurance | 2–4 | 15–25 | 30–60 sec |
| Calorie Burn / Fat Loss | 4–6 | 15–20 | 30–45 sec |
| Athletic Power | 3–5 | 3–6 (explosive) | 2–3 min |
| Beginner / General Fitness | 2–3 | 10–15 | 60–90 sec |
| Level | Men (% of Body Weight) | Women (% of Body Weight) | Example (155 lbs person) |
|---|---|---|---|
| Beginner | 0.75x BW | 0.5x BW | 116 / 78 lbs |
| Novice | 1.25x BW | 0.75x BW | 194 / 116 lbs |
| Intermediate | 1.5x BW | 1.0x BW | 233 / 155 lbs |
| Advanced | 2.0x BW | 1.5x BW | 310 / 233 lbs |
| Elite | 2.5x+ BW | 2.0x+ BW | 388 / 310+ lbs |
Squat burn average about eight Calories each minute. This amount works as a reliable base for many folks that do them at usual intensity. In light effort, doing around 25 Squat in one minute means that each of them burns roughly 0,32 Calories.
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When some do only 20 each minute, then each of them reaches around 0,38 Calories. After a full set of 100, the amount results in about 38 burned Calories.
How Many Calories Do Squats Burn?
Body mass seriously affects how many Calories one burns. A person of around 155 pounds tends to burn between 5 and 7 Calories during a small round of Squat. Heavier folk at 185 pounds probably reach 6 to 8 Calories each minute.
Because it deals with body weight, there is an easy math trick: one multiplies the weight in pounds by 0,096 to get the burned Calories each minute. Like this, folk of 150 pounds would burn about 14,4 Calories during one minute.
Squat at high intensity burn even more. Folk of 165 pounds, that do 5 minutes of such, burn around 52,5 Calories. The math after this includes turning pounds to kilos, then multiplying the Calories each minute by the length of exercise.
There is also a MET-based method, where burned Calories match 0,0175 multiplied by the MET-value, the weight in pounds and the time in minutes. Folk of 150 pounds, doing moderate Squat with MET 5,0 during 10 minutes, burn about 61 Calories.
Doubling the exercise time usually doubles the Calories burned. This assumes steady rhythm without pauses or changes of intensity threw the whole session.
Also the style of Squat matters. Sets in lasting style with 30 reps at 50 percent of max effort burn around 21,5 Calories each set. For heavier sets of 12 reps at 75 percent of max, it is about 16,4 Calories each set.
So lighter load with more reps does burn a bit more during the set itself.
The real impact of Calories from Squat goes beyond just the session. One rep of 100-kilogram Squat can burn up to 2 Calories, but it also boosts the resting metabolism by around 5 percent during the next 10 to 15 minutes after it. Without extra weight, plain body Squat burn very little, maybe 2 to 3 Calories in total.
To reach around 1 750 Calories, one needs roughly 1 400 body Squat, which matches about one pound of weightloss.
Squat are not really cardio exercise. Aerobic activities like running or cycling usually burn more Calories during longer times. Even so, anything that works muscles burns more than full rest.
The quadriceps are the biggest muscles in the body, so heavy Squat canburn much more than simple activities like walking.
