Squat Calorie Burned Calculator

Calculate the number of calories burned during your squat workout based on your weight, number of repetitions, intensity level, and duration.

How to Use This Calculator

Enter your body weight in kilograms
Input the total number of squat repetitions you performed
Select your workout intensity level based on the weight used
Enter the total duration of your squat workout in minutes
Click Calculate to see your estimated calorie burn

Formula Used

Calories = MET × Weight (kg) × Time (hours)

Where:

MET = Metabolic Equivalent of Task (varies by intensity: 5-8 for squats)
Weight = Your body weight in kilograms
Time = Duration of exercise in hours (minutes ÷ 60)

Example Calculation

Real-World Scenario:

A 70kg person performing 50 bodyweight squats over 10 minutes of workout time.

Given:

Weight = 70 kg
Number of squats = 50
Intensity = Bodyweight (5 METs)
Duration = 10 minutes

Calculation:

Time in hours = 10 ÷ 60 = 0.167 hours

Calories burned = 5 × 70 × 0.167 = 58.45 calories

Result: Approximately 58 calories burned during the workout

Why This Calculation Matters

Practical Applications

Track fitness progress and workout effectiveness
Plan calorie intake for weight management goals
Compare different workout intensities and durations
Set realistic fitness targets and goals

Key Benefits

Accurate calorie tracking for weight loss or gain
Understanding energy expenditure from strength training
Motivation through quantifiable workout results
Optimizing workout routines for better efficiency

Common Mistakes & Tips

Always use kilograms (kg) for weight input, not pounds. The formula is calibrated for metric units. If you know your weight in pounds, divide by 2.205 to convert to kilograms.

Be honest about your intensity level. Using heavy weights when you actually used light weights will overestimate calorie burn. Choose the intensity that matches your actual workout effort.

Frequently Asked Questions

This calculator provides estimates based on average MET values. Individual calorie burn can vary based on factors like age, fitness level, muscle mass, and workout form. It's best used as a general guide rather than an exact measurement.

Higher intensity workouts require more energy. Adding weights increases the metabolic demand, resulting in higher calorie expenditure. The MET values represent how many times more energy is used compared to resting metabolism.

No, only include the actual time spent performing squats, not rest periods between sets. The calculator is designed to measure active exercise time when your body is expending energy.

References & Disclaimer

Fitness Disclaimer

This calculator provides estimates for educational purposes only. Individual results may vary based on numerous factors including age, fitness level, muscle mass, and workout intensity. Consult with a healthcare professional or certified fitness trainer before starting any new exercise program, especially if you have pre-existing health conditions.

References

Harvard Health - What are Metabolic Equivalents (METs)? - Comprehensive guide to understanding MET values for different activities
ACSM Metabolic Equivalents Chart - Official MET values from the American College of Sports Medicine
CDC Physical Activity Guidelines - Government recommendations for exercise and calorie expenditure

Accuracy Notice

This calculator uses average MET values and may not account for individual variations in metabolism, workout form, or specific exercise techniques. Results are estimates and should be used as general guidance for fitness planning.

About the Author

Kumaravel Madhavan

Web developer and data researcher creating accurate, easy-to-use calculators across health, finance, education, and construction and more. Works with subject-matter experts to ensure formulas meet trusted standards like WHO, NIH, and ISO.

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Tags:

health fitness-exercise-performance squat calorie burned fitness body weight

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