Squat Calories Burned Calculator
Calculate calories burned during your squat workout based on your weight, intensity, and duration or repetitions.
How Many Calories Do Squats Burn?
Squats can burn between 200-500 calories per hour, depending on intensity and variation. According to recent research, squats not only burn calories but also significantly improve lower body strength and muscle mass. A typical 30-minute squat session can burn 100-250 calories while building powerful legs and core strength.
How Squat Intensity Affect Calories Burn
Based on the Compendium of Physical Activities and clinical research, here are the different intensity levels:
- Bodyweight Squats (4.0 METs): Basic squats with no added weight
- Weighted Squats (6.0 METs): Squats with moderate resistance
- Jump Squats (8.0 METs): Explosive bodyweight movements
- Heavy Squats (10.0 METs): Maximum effort with heavy weights
EXPERT TIP:
According to research, varying squat types can maximize both calorie burn and muscle development!
Health Benefits of Squats
According to scientific studies, regular squat training offers numerous benefits:
Lower Body Power
- Leg strength
- Muscle growth
- Power development
- Joint stability
Calorie Burning
- High energy expenditure
- Fat burning
- Metabolic boost
- EPOC effect
Functional Fitness
- Better mobility
- Improved balance
- Core strength
- Daily movement ease
Athletic Benefits
- Jump performance
- Sprint speed
- Athletic power
- Injury prevention
Squat Calorie Burn List
| Duration | Bodyweight (4.0 MET) |
Weighted (6.0 MET) |
Jump (8.0 MET) |
Heavy (10.0 MET) |
|---|---|---|---|---|
| 15 minutes | 50-60 calories | 75-90 calories | 100-120 calories | 125-150 calories |
| 30 minutes | 100-120 calories | 150-180 calories | 200-240 calories | 250-300 calories |
| 45 minutes | 150-180 calories | 225-270 calories | 300-360 calories | 375-450 calories |
Swipe to see more →
Calories Burned by Squat Type
| Squat Variation | MET Value | Calories/Hour (70kg person) | Primary Benefits |
|---|---|---|---|
| Basic Bodyweight | 4.0 | 200-240 cal/hr | Form mastery |
| Weighted Squats | 6.0 | 300-360 cal/hr | Strength building |
| Jump Squats | 8.0 | 400-480 cal/hr | Power & cardio |
| Heavy Squats | 10.0 | 500-600 cal/hr | Maximum gains |
Swipe for more types →
Calorie Burn Formula
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 4.0-10.0 (based on intensity)
- Weight: Your body weight in kilograms
- Duration: Exercise time in minutes
- 3.5: Standard metabolic factor
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References
- Straub RK, Powers CM. A Biomechanical Review of the Squat Exercise: Implications for Clinical Practice. Int J Sports Phys Ther. 2024 Apr 1;19(4):490-501. doi: 10.26603/001c.94600. PMID: 38576836; PMCID: PMC10987311.
- Myer, G. D., Kushner, A. M., Brent, J. L., Schoenfeld, B. J., Hugentobler, J., Lloyd, R. S., Vermeil, A., Chu, D. A., Harbin, J., & McGill, S. M. (2014). The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength and Conditioning Journal, 36(6), 4. https://doi.org/10.1519/SSC.0000000000000103
- Straub RK, Powers CM. A Biomechanical Review of the Squat Exercise: Implications for Clinical Practice. Int J Sports Phys Ther. 2024 Apr 1;19(4):490-501. doi: 10.26603/001c.94600. PMID: 38576836; PMCID: PMC10987311.
- Enes, Alysson & Oneda, Gustavo & Leonel, Danilo & Lemos, Lucas & Alves, Felipe & Boiko Ferreira, Luis Henrique & Escalante, Guillermo & Schoenfeld, Brad & Souza-Junior, Tacito. (2024). The effects of squat variations on strength and quadriceps hypertrophy adaptations in recreationally trained females. European Journal of Sport Science. 24. 6-15. 10.1002/ejsc.12042.
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
