Squats Calories Burned Calculator
Discover the high caloric expenditure of the king of lower body exercises.
Session Details
Burn Statistics
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How Many Calories Do Squats Burn?
A standard 60-minute squat-focused session burns approximately 300-500 calories. Because it engages the largest muscles in your body, the hormonal and metabolic "afterburn" is superior to almost any other exercise.
Squatting is a fundamental human movement and a cornerstone of athletic performance. By recruiting the quadriceps, glutes, hamstrings, and core, squats create a massive energy demand. Whether you're doing air squats or heavy barbell back squats, you're building the foundation of a high-functioning metabolism.
Our calculator leverages updated 2024 Metabolic Equivalent of Task (MET) indices. Squat intensity ranges from MET 3.5 for bodyweight warm-ups to MET 9.0 for high-volume metabolic conditioning. This makes squats more calorically demanding than a typical Pilates session and comparable to stair climbing.
Factors Influencing Squat Calorie Burn
Depth and Range
Full depth (ass-to-grass) squats recruit more muscle fibers, leading to a higher energy cost per repetition.
External Load
Heavier weights increase both the neurological demand and the metabolic effort required to complete the set.
Repetition Speed
Explosive concentric phases and controlled eccentrics maximize total calorie burn and muscle stimulation.
Stance Variation
Wide-stance sumo squats and narrow-stance squats target muscles differently, altering the session intensity.
Squat Burn Projections
Calories by Session Length (70 kg / 154 lbs)
| Duration | Light (3.5) | Moderate (5.0) | Vigorous (6.0) | Power (8.0) |
|---|---|---|---|---|
| 15 min | 64 | 92 | 110 | 147 |
| 30 min | 129 | 184 | 221 | 294 |
| 45 min | 193 | 276 | 331 | 441 |
| 60 min | 257 | 368 | 441 | 588 |
| 90 min | 386 | 551 | 662 | 882 |
Calories by Your Weight (30 min Moderate Session)
Squats vs. Other Leg Exercises (30 min, 70 kg)
| 🦵Squats (Moderate) | 184 cal |
| 🏋️Deadlifts (Moderate) | 202 cal |
| 🦾Leg Press (Moderate) | 129 cal |
| 🧗Stair Climbing | 331 cal |
| 🏃Running (6 mph) | 360 cal |
| 👣Lunges (Typical) | 147 cal |
Data source: 2024 Revised Compendium of Physical Activities.
Squats FAQ
Standardized & Verified By
Manish KumarCertified Fitness Professional (NASM) • Lower Body Specialist • Expert in squat mechanics and metabolic conditioning with 10+ years experience.