Squat Calories Per Rep: How Much Does Each Squat Burn?
Learn exactly how many calories each squat burns. Complete breakdown of per-rep calorie burn by body weight and squat type.
A single bodyweight squat burns approximately 0.3 to 0.5 calories depending on your body weight, making it one of the most efficient compound exercises for building strength and burning calories.
Understanding your per-rep calorie burn helps you set accurate workout goals and track progress over time.
Calories Per Squat by Body 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 |
| 220 lb (100 kg) | 0.46 cal |
| 250 lb (113 kg) | 0.53 cal |
The Per-Rep Formula
The formula for calculating calories per squat:
Calories per Squat = Body Weight (lbs) × 0.0021
Or in metric:
Calories per Squat = Body Weight (kg) × 0.0046
Example Calculation
For a 180 lb (82 kg) person:
- 180 × 0.0021 = 0.38 calories per squat
- 10 squats = 3.8 calories
- 100 squats = 38 calories
Calories Per Rep by Squat Type
Different squat variations burn different amounts per rep:
| Squat Type | Multiplier | Cal/Rep (150 lb) |
|---|---|---|
| Bodyweight squat | 1.0x | 0.31 cal |
| Goblet squat (20 lb) | 1.3x | 0.40 cal |
| Barbell squat (45 lb) | 1.6x | 0.50 cal |
| Barbell squat (95 lb) | 2.0x | 0.62 cal |
| Barbell squat (135 lb) | 2.4x | 0.74 cal |
| Jump squat | 1.8x | 0.56 cal |
| Pistol squat (single leg) | 1.5x | 0.47 cal |
Weighted Squats: Mechanical Work Method
For weighted squats, use the mechanical work calculation for more accuracy:
Calories per Rep = 0.011723 × Total Weight (kg) × ROM (m)
Example: Barbell Back Squat
- Body weight: 70 kg
- Barbell weight: 60 kg
- Total weight: 130 kg
- Range of motion: 0.6 m
Calories per rep = 0.011723 × 130 × 0.6 = 0.91 calories
This is nearly 3x the calorie burn of a bodyweight squat!
Factors Affecting Per-Rep Calorie Burn
1. Body Weight
Heavier individuals burn more calories per rep simply because they move more mass.
2. Added Weight
Every pound of additional weight increases calorie burn proportionally.
3. Range of Motion
Full-depth squats (0.6-0.7m ROM) burn more than half squats (0.3-0.4m ROM).
4. Tempo
Slower, controlled reps may burn slightly more due to increased time under tension.
5. Squat Variation
Variations that require more stabilization or explosiveness burn more calories.
Quick Rep Conversion Chart
Based on 0.35 average calories per squat:
| Reps | Total Calories |
|---|---|
| 1 | 0.35 cal |
| 5 | 1.75 cal |
| 10 | 3.5 cal |
| 15 | 5.25 cal |
| 20 | 7 cal |
| 25 | 8.75 cal |
| 50 | 17.5 cal |
| 100 | 35 cal |
Comparing Per-Rep Calorie Burn
How squats compare to other exercises:
| Exercise | Calories Per Rep |
|---|---|
| Burpee | 1.0-1.5 cal |
| Jump squat | 0.5-0.7 cal |
| Squat | 0.3-0.5 cal |
| Lunge | 0.3-0.4 cal |
| Push-up | 0.3-0.4 cal |
| Sit-up | 0.1-0.2 cal |
Calculate Your Exact Per-Rep Burn
For personalized results, use our Squat Calorie Calculator. It calculates:
- Exact calories based on your body weight
- Additional burn from weighted squats
- Total workout calorie expenditure
Related Guides
- How Many Calories Do Squats Burn? - Complete guide
- Squat Calorie Chart - Visual reference
- 100 Squats Calories - Century challenge
- 50 Squats Calories - Mid-range workout
- Weighted Squats Calories - Barbell and dumbbell guide