How Many Calories Do Squats Burn?
Discover how many calories squats burn based on your weight, reps, and intensity. Learn the science behind squat calorie burn and get accurate estimates.
Squats burn approximately 0.3 to 0.5 calories per rep for bodyweight squats, meaning 100 squats can burn roughly 30 to 50 calories depending on your body weight and pace.
Squats are one of the most effective compound exercises, engaging multiple large muscle groups including quadriceps, glutes, hamstrings, and core. But how many calories do squats actually burn?
Quick Answer: Calories Per Squat
The average person burns approximately 0.35 calories per bodyweight squat. This means:
- 10 squats = ~3.5 calories
- 25 squats = ~9 calories
- 50 squats = ~17.5 calories
- 100 squats = ~35 calories
However, your actual calorie burn depends on several factors including your body weight, workout intensity, and whether you're using added weight.
Calories Burned by Body Weight
Your body weight significantly impacts how many calories you burn during squats. Heavier individuals expend more energy to move their body through the exercise.
| Body Weight | Calories per Squat | 10 Squats | 50 Squats | 100 Squats |
|---|---|---|---|---|
| 120 lb (54 kg) | ~0.27 | 2.7 cal | 13.5 cal | 27 cal |
| 150 lb (68 kg) | ~0.32 | 3.2 cal | 16 cal | 32 cal |
| 180 lb (82 kg) | ~0.38 | 3.8 cal | 19 cal | 38 cal |
| 210 lb (95 kg) | ~0.44 | 4.4 cal | 22 cal | 44 cal |
| 240 lb (109 kg) | ~0.50 | 5.0 cal | 25 cal | 50 cal |
Calories Burned by Time
If you prefer to measure your workout by duration rather than reps, here's what you can expect:
| Duration | Slow Pace (10/min) | Moderate Pace (15/min) | Fast Pace (20/min) |
|---|---|---|---|
| 5 minutes | 17 cal | 26 cal | 35 cal |
| 10 minutes | 35 cal | 52 cal | 70 cal |
| 15 minutes | 52 cal | 78 cal | 105 cal |
| 20 minutes | 70 cal | 105 cal | 140 cal |
| 30 minutes | 105 cal | 157 cal | 210 cal |
Based on 70 kg (154 lb) person using MET value of 5.0 for resistance squats
MET-Based vs Mechanical Work Calculation
Our Squat Calorie Calculator offers two calculation methods:
MET-Based Method
Uses the standard MET value of 5.0 for resistance training squats:
Calories = 5.0 × Weight (kg) × Duration (hours)
Best for: Bodyweight squats, general estimates
Mechanical Work Method
Calculates based on actual physical work performed:
Calories = 0.011723 × Total Weight × Range of Motion × Reps
Best for: Weighted squats, precise tracking
Factors That Affect Squat Calorie Burn
1. Body Weight
The more you weigh, the more energy your body needs to perform each squat. This is why heavier individuals burn more calories per rep.
2. Added Weight
Weighted squats with barbells, dumbbells, or kettlebells significantly increase calorie burn. Adding 60 kg to your squats can more than double the calories burned per rep.
3. Squat Depth
Full-depth squats (thighs below parallel) burn more calories than partial squats due to greater range of motion and muscle engagement.
4. Workout Pace
Faster repetition rates with shorter rest periods increase heart rate and overall calorie expenditure.
5. Squat Variation
Different variations affect calorie burn:
- Bodyweight squats: Baseline calorie burn
- Goblet squats: 20-30% more calories
- Barbell back squats: 50-100% more calories
- Jump squats: Up to 2x the calorie burn rate
The Squat Calorie Formula
The basic formula for calculating calories burned from bodyweight squats is:
Calories Burned = Number of Squats × 0.35
For a more personalized estimate that accounts for your body weight:
Calories Burned = Number of Squats × (Body Weight in lbs × 0.0021)
For weighted squats using mechanical work:
Calories = 0.011723 × (Body Weight + External Load) × ROM × Reps
Want an exact calculation? Use our Squat Calorie Calculator for personalized results based on your weight, pace, and workout type.
How Squats Compare to Other Exercises
While squats are excellent for building lower body strength, here's how they compare to other exercises:
| Exercise (10 minutes) | Calories Burned |
|---|---|
| Running (6 mph) | 100-120 cal |
| Jump rope | 90-110 cal |
| Burpees | 80-100 cal |
| Squats (moderate) | 50-70 cal |
| Push-ups | 50-70 cal |
| Walking (3 mph) | 30-40 cal |
The real value of squats lies in their ability to build muscle mass, which increases your resting metabolic rate and helps you burn more calories throughout the day.
How Many Squats to Burn 100 Calories?
Based on the average of 0.35 calories per squat, you would need to perform approximately 285 squats to burn 100 calories. Breaking this into sets makes it achievable:
- 10 sets of 29 squats
- 6 sets of 48 squats
- Or spread across multiple workout sessions
Learn more in our detailed guide: 100 Squats Calories Burned
Maximizing Calorie Burn During Squat Workouts
To get the most out of your squat sessions:
- Use full range of motion - Go as deep as mobility allows for maximum muscle engagement
- Minimize rest periods - Keep rest between 30-60 seconds to maintain elevated heart rate
- Add weight progressively - Even light weights significantly increase calorie burn
- Include variations - Mix in jump squats, sumo squats, and single-leg squats
- Combine with other exercises - Create circuits for higher total calorie burn
Calculate Your Exact Squat Calorie Burn
Ready to get precise numbers for your workout? Our Squat Calorie Calculator takes into account your:
- Body weight
- Calculation method (MET or mechanical work)
- Duration or repetitions
- External weight (for weighted squats)
- Range of motion
Get your personalized calorie burn estimate in seconds!
Related Squat Calorie Guides
Explore more detailed information about squat calories:
- Squat Calorie Chart - Complete reference by weight and reps
- 100 Squats Calories Burned - Century challenge guide
- 50 Squats Calories Burned - Mid-range workout
- Squat Calories Per Rep - Per-rep breakdown
- 30 Minutes Squats Calories - Duration-based guide
- Squats vs Lunges Calories - Exercise comparison
- Weighted Squats Calories - Barbell and dumbbell squats
- Leg Press vs Squat Calories - Machine vs free weight
Conclusion
Squats burn approximately 0.35 calories per rep on average, with the exact number varying based on your body weight, added weight, and workout intensity. While they may not be the highest calorie-burning exercise per minute, squats offer exceptional value for building strength and muscle mass, which contributes to higher overall daily calorie expenditure.
For the most accurate estimate of your squat calorie burn, use our Squat Calorie Calculator and track your progress over time.