Squash Calories Burned Calculator
Track energy on the squash court — from casual rallies to grueling tournament matches.
Personalize
Your Results
331
Total Calories Burned
11
cal/min
9.0
MET Score
270
MET·min
Food Equivalence
🍫
1.4
Energy Bars
🍌
3.2
Bananas
🥤
2.4
Sports Drinks
🥛
1.7
Protein Shakes
Projection: If You Do This Regularly
3x
1x3x5x7x
992
Weekly
4,296
Monthly
1.2 lbs
Fat Lost / Month
per session
Quick Answer: How many calories burned playing squash? Competitive squash burns approximately 800-1000 cal/hr, making it one of the highest calorie-burning sports.
How Many Calories Does Squash Burn?
This calculator uses scientifically validated MET (Metabolic Equivalent of Task) values from the 2024 Compendium of Physical Activities to calculate accurate calorie burn estimates for squash.
Benefits of Squash
Extreme Calorie Burn
Agility & Speed
Cardiovascular Fitness
Reaction Time
Pro Tips
✓Warm up thoroughly
✓Wear court shoes for lateral support
✓Stay hydrated
Squash Burn Projections
Calories by Duration (70 kg / 154 lbs)
| Duration | Recreational (7.3) | Moderate Pac (9) | Competitive (12) | Solo Drills (8) |
|---|---|---|---|---|
| 15 min | 134 | 165 | 220 | — |
| 30 min | 268 | 331 | 441 | — |
| 45 min | 403 | 496 | 662 | — |
| 60 min | 537 | 662 | 882 | — |
Calories by Your Weight
120 lbs
340
EST. BURN
140 lbs
403
EST. BURN
160 lbs
460
EST. BURN
180 lbs
517
EST. BURN
200 lbs
574
EST. BURN
220 lbs
630
EST. BURN
Squash vs. Other Activities
Calorie Comparison (60 min, 70 kg)
Detailed Comparison
| 🎾Squash (Competitive) | 441 cal |
| 🏸Racquetball | 368 cal |
| 🏸Badminton | 331 cal |
| 🏃Running (8 mph) | 434 cal |
Data source: 2024 Revised Compendium of Physical Activities.
This calculator is for informational and personal journaling purposes only. It is not a substitute for professional guidance. Estimates are based on published MET values and may vary by individual.
