Squat Calorie Chart: Complete Reference Guide
Comprehensive squat calorie chart showing calories burned for 10-100+ reps at different body weights. Visual reference for your workout planning.
Squats burn approximately 0.3 to 0.5 calories per rep, meaning you can burn roughly 3 to 50 calories for 10 to 100 squats depending on your body weight.
Use this comprehensive squat calorie chart to quickly find how many calories you burn based on your rep count and body weight.
Quick Reference Chart (Average 0.35 cal/squat)
| Squats | Calories |
|---|---|
| 10 | 3.5 cal |
| 20 | 7 cal |
| 30 | 10.5 cal |
| 40 | 14 cal |
| 50 | 17.5 cal |
| 60 | 21 cal |
| 70 | 24.5 cal |
| 80 | 28 cal |
| 90 | 31.5 cal |
| 100 | 35 cal |
Complete Calorie Chart by Body Weight
10-50 Squats
| Squats | 120 lb | 140 lb | 160 lb | 180 lb | 200 lb | 220 lb |
|---|---|---|---|---|---|---|
| 10 | 2.5 | 2.9 | 3.4 | 3.8 | 4.2 | 4.6 |
| 15 | 3.8 | 4.4 | 5.0 | 5.7 | 6.3 | 6.9 |
| 20 | 5.0 | 5.9 | 6.7 | 7.6 | 8.4 | 9.2 |
| 25 | 6.3 | 7.4 | 8.4 | 9.5 | 10.5 | 11.6 |
| 30 | 7.6 | 8.8 | 10.1 | 11.3 | 12.6 | 13.9 |
| 35 | 8.8 | 10.3 | 11.8 | 13.2 | 14.7 | 16.2 |
| 40 | 10.1 | 11.8 | 13.4 | 15.1 | 16.8 | 18.5 |
| 45 | 11.3 | 13.2 | 15.1 | 17.0 | 18.9 | 20.8 |
| 50 | 12.6 | 14.7 | 16.8 | 18.9 | 21.0 | 23.1 |
60-100 Squats
| Squats | 120 lb | 140 lb | 160 lb | 180 lb | 200 lb | 220 lb |
|---|---|---|---|---|---|---|
| 60 | 15.1 | 17.6 | 20.2 | 22.7 | 25.2 | 27.7 |
| 70 | 17.6 | 20.6 | 23.5 | 26.5 | 29.4 | 32.3 |
| 80 | 20.2 | 23.5 | 26.9 | 30.2 | 33.6 | 37.0 |
| 90 | 22.7 | 26.5 | 30.2 | 34.0 | 37.8 | 41.6 |
| 100 | 25.2 | 29.4 | 33.6 | 37.8 | 42.0 | 46.2 |
Calories Per Squat by Weight
| Body Weight | Calories per Squat |
|---|---|
| 120 lb (54 kg) | 0.25 cal |
| 130 lb (59 kg) | 0.27 cal |
| 140 lb (64 kg) | 0.29 cal |
| 150 lb (68 kg) | 0.31 cal |
| 160 lb (73 kg) | 0.34 cal |
| 170 lb (77 kg) | 0.36 cal |
| 180 lb (82 kg) | 0.38 cal |
| 190 lb (86 kg) | 0.40 cal |
| 200 lb (91 kg) | 0.42 cal |
| 210 lb (95 kg) | 0.44 cal |
| 220 lb (100 kg) | 0.46 cal |
Calories Burned by Time
If measuring by workout duration instead of reps:
| Duration | Slow (10/min) | Moderate (15/min) | Fast (20/min) |
|---|---|---|---|
| 5 min | 17 cal | 26 cal | 35 cal |
| 10 min | 35 cal | 52 cal | 70 cal |
| 15 min | 52 cal | 78 cal | 105 cal |
| 20 min | 70 cal | 105 cal | 140 cal |
| 30 min | 105 cal | 157 cal | 210 cal |
Based on 70 kg person at MET 5.0
Squats Needed for Calorie Goals
| Calorie Goal | Squats (avg) | 150 lb person | 200 lb person |
|---|---|---|---|
| 10 cal | 29 | 32 | 24 |
| 25 cal | 71 | 81 | 60 |
| 50 cal | 143 | 161 | 119 |
| 100 cal | 286 | 323 | 238 |
| 200 cal | 571 | 645 | 476 |
| 500 cal | 1429 | 1613 | 1190 |
Weighted Squats Calorie Chart
Adding weight significantly increases calorie burn. Based on mechanical work calculation:
| Total Weight | 20 Reps | 50 Reps | 100 Reps |
|---|---|---|---|
| 70 kg (BW only) | 10 cal | 25 cal | 49 cal |
| 100 kg (BW + 30kg) | 14 cal | 35 cal | 70 cal |
| 130 kg (BW + 60kg) | 18 cal | 46 cal | 91 cal |
| 160 kg (BW + 90kg) | 22 cal | 56 cal | 112 cal |
| 200 kg (BW + 130kg) | 28 cal | 70 cal | 140 cal |
Assumes 0.6m range of motion, 20% gross efficiency
How to Use This Chart
- Find your body weight in the column headers
- Locate your rep count in the row
- Read the intersection for your calorie burn
For example: A 180 lb person doing 50 squats burns approximately 19 calories.
Get Personalized Results
For exact calculations including your specific weight, added load, and workout pace, use our Squat Calorie Calculator.
Related Guides
- How Many Calories Do Squats Burn? - Complete guide
- 100 Squats Calories - Century challenge
- 50 Squats Calories - Mid-range workout
- Squat Calories Per Rep - Per-rep breakdown
- Weighted Squats Calories - Barbell and dumbbell guide
- Squats vs Lunges Calories - Exercise comparison