Calories Burned Squats
Calculate how many calories you burn during squats. Personalized results based on your weight and exercise duration using a scientifically validated MET value of 5.
Squats Calorie Calculator
Squats for 30 minutes
181 kcal
MET 5 · 73 kg · 363 kcal/hour
Calories Burned by Duration (Squats)
How many calories you burn during squats at different durations, based on your current weight of 160 lbs.
Calories Burned Squats by Body Weight
The table below shows estimated calories burned during squats for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 136 kcal | 272 kcal |
| 140 lbs (64 kg) | 159 kcal | 318 kcal |
| 160 lbs (73 kg) | 181 kcal | 363 kcal |
| 180 lbs (82 kg) | 204 kcal | 408 kcal |
| 200 lbs (91 kg) | 227 kcal | 454 kcal |
| 220 lbs (100 kg) | 249 kcal | 499 kcal |
| 250 lbs (113 kg) | 283 kcal | 567 kcal |
What 181 Calories Looks Like in Food
After 30 minutes of squats, you would have burned the equivalent of:
2.3x Egg
78 cal each
1.9x Apple
95 cal each
1.7x Banana
105 cal each
1.5x Glass of Wine
125 cal each
1.3x Can of Soda
140 cal each
0.9x Bowl of Rice
206 cal each
About Squats and Calorie Burn
Squats are often called the king of all exercises because they engage the largest muscles in the body — the glutes and quadriceps. A proper squat involves lowering your hips by bending at the knees and hips as if sitting into a chair, then standing back up. This compound movement builds functional lower body strength, improves mobility, and boosts metabolism by stimulating large muscle groups. Bodyweight squats burn moderate calories, while loaded squats significantly increase energy expenditure.
Understanding the MET Value
Squats has a MET (Metabolic Equivalent of Task) value of 5. This means squats burns 5 times more energy than sitting at rest. The formula used is: Calories = MET x Weight (kg) x Duration (hours). For example, a 70 kg person doing squats for 1 hour would burn approximately 350 calories. MET values are sourced from the Compendium of Physical Activities, the gold standard reference for exercise energy expenditure research.
Tips to Maximize Your Squats Calorie Burn
- Push your knees outward in line with your toes to prevent knee caving
- Squat to at least parallel (thighs parallel to the floor) for full muscle activation
- Keep your chest up and maintain a neutral spine throughout the movement
- Start with bodyweight squats and progress to goblet or barbell squats
- Try squat variations like sumo squats or jump squats for added intensity
Muscles Worked During Squats
Category
Strength
Intensity
Moderate
MET Value
5
Equipment
None (Optional: Barbell)
How We Calculate Calories Burned During Squats
Our squats calorie calculator uses the MET (Metabolic Equivalent of Task) formula, the same method used by exercise physiologists and health researchers worldwide. The formula is straightforward:
Calories = MET x Body Weight (kg) x Duration (hours)
For squats with a MET value of 5, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do squats for 30 minutes (0.5 hours), you would burn approximately 182 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The MET value of 5 for squats represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Squats vs. Other Activities
See how squats compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
Weightlifting
MET 6 · Moderate to High · Strength
~218 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~435 cal / 30 min (160 lbs)
Circuit Training
MET 8 · High · Strength
~290 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~127 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~181 cal / 30 min (160 lbs)
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Frequently Asked Questions
How many calories does squats burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 181 calories during 30 minutes of squats. This is based on a MET value of 5. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of squats?
The MET (Metabolic Equivalent of Task) value for squats is 5. This means squats burns 5 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is squats good for weight loss?
Squats has a MET value of 5, which means it burns a moderate amount of calories. A 160-lb person burns about 363 calories per hour. While not the highest calorie-burning activity, consistency is key for weight loss. Regular squats combined with a calorie-controlled diet can contribute to gradual, healthy weight loss.
How does body weight affect calories burned during squats?
Body weight significantly impacts calorie burn during squats. A 120-lb person burns about 136 calories in 30 minutes, while a 250-lb person burns approximately 283 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does squats work?
Squats primarily works the Quadriceps, Glutes, Hamstrings, Core, and Calves. Regular practice helps strengthen these muscle groups and improve overall fitness.