An average person can burn around 8 calories per minute doing squats at medium intensity. This means you can burn 240 calories during a 30-minute squat-only workout without taking a break. For 100 squats, you can burn around 38 calories.
This is an approximate calorie count. The actual calories burned doing squats could vary depending on various factors such as your weight, squatting intensity, and the type of squats you are doing, which could be weighted squats, normal squats, deep squats, box squats, barbell squats, sissy squats, hack squats, sumo squats, and much more. Use our squats calories burned calculator to get a more accurate idea of what you can expect from your workout. Keep reading to learn more about the formula we have used in our squats calories burned calculator, why it is more accurate than standard calorie meters, and what you can do to burn more calories doing squats.
📖 Related Article: Want stronger, muscular legs? You need to start squatting more often and you need to add weights too. Here is a detailed guide on how you can drastically improve the strength of your squats within two months.
Our squats calories burned calculator
Our squats calories burned calculator formula
As I said above, our squats calories burned calculator uses a well-tested and popular formula that considers the MET value of an activity to give you an idea of how many calories you can burn doing it. The formula is-
(MET x body weight in Kg x 3.5) ÷ 200
MET stands for Metabolic Equivalent of a Task or activity. It refers to the rate at which you spend energy while doing something. The MET value of sleeping is the lowest i.e. 1. The value increases with an increase in the intensity of a task. So, the MET value of reading is 1.3, standing is 1.9, slow walking is 3, and brisk walking is 5.5 to 6. Running has a MET value of running 8 to 9, jumping rope is 12 and bicycling uphills is 14.
Squatting at a low intensity i.e. doing around 20 squats per minute has a MET value of 5.5. The MET value could increase with an increase in intensity. So, if you are squatting about 30 to 35 times per minute, the MET value becomes 8. If you use weights, the MET value could increase further depending on the amount of weight you use.
If you are an average guy weighing around 175 lbs-
Squats calories burned = (5.5 X 79.4 X 3.5) ÷ 200= 6.9 calories per minute
💡 Quick Tip: Do you need help in maintaining/correcting your squat form? Products like Sunny Health & Fitness Squat Assist Row-N-Ride™ Trainer can help you maintain a correct form and keep your knees and back safe. These squat machines have inbuilt monitors that can help you count exactly how many calories you burn during your workout. They have their own resistance mechanism so you can challenge yourself more and more.
Sunny Health & Fitness Squat Assist Row-N-Ride™ Trainer
How accurate is our squats calories burned calculator?
As said above, we have used the most popular and tested scientific formula so you can expect a high level of accuracy. But, if you are doing squat variations, this calculator may not be relevant. In fact, there is no proven method that you can use to find out the MET value of each variation of squats. Plus, the MET value varies significantly with the use of weights.
If you are still curious to find out about calories burned doing squats with weights, here is some information-
- Goblet squats done using dumbbells or kettlebells can have a MET value of 7 to 10 depending on the amount of weight you are using. Needless to mention, the more the weight is, the more the MET value will be. Instead of standard weights, you can use adjustable dumbbells so you can start with small weights and increase them as you progress.
- Hacks squats done on hack squat machines may have a MET value of 6 to 9 even if you load it with your max capacity. That’s because you will be using only your lower body muscles. But, if you want to build really strong legs without risking injury, hack squats are an excellent option.
- Barbell squats can have a MET value of 8 to 12 depending on the amount of weight you load on the barbell. They are quite challenging and can help you lose weight faster. They are great for people of all fitness levels. Make sure you use a squat rack to exercise safely. If you do not have enough space, you can buy a foldable wall-mountable squat rack or a pair of squat stands.
💡 Quick Tip: While squats are excellent exercises for strengthening your leg muscles, squatting too often and too much could cause knee pain. You can use IPOW 2 Pack Knee Pain Relief & Patella Stabilizer Knee Strap to avoid such issues.
IPOW 2 Pack Knee Pain Relief & Patella Stabilizer Knee Strap
How can you burn more calories doing squats
15 minutes of HIIT or cardio workout can help you burn 200 to 300 calories whereas you can hardly burn 120 calories doing standard squats for 15 minutes. Squats are great leg training exercises but they do not burn a lot of calories. If you are trying to lose weight or have strict calorie goals, you can do modified squats or alternate between squats and HIIT workouts. This will help increase your heart rate and burn more calories.
Some of the squat variations I would suggest are pop squats, jump squats, split squats, frog squats, squat jacks, and squat box jumps. You can come up with your own variations by mixing your favorite squat variety with a cardio exercise.
📖 Related Article: If you squat routinely, you may be interested in our detailed article on ‘Kettlebell squats vs. barbell squats: Which is Better?’
I hope our squats calories burned calculator helps you determine how many squats you need to do to burn a certain number of calories. We have also created many other useful calculators such as push-up calories burned calculators, reverse BMI calculator, calories burned skiing calculator, calories burned shoveling snow calculator, navy method body fat calculator, YMCA body fat calculator, etc. They can help you come up with a highly customized exercise plan as per your fitness goals.