How Many Calories Do Squats Burn? 20, 50, 100 & 200 Reps
Calculate squats calories burned by body weight, pace, and style. 20 squats burn about 3-7 calories, 50 about 8-17, and 100 about 15-35 for most adults.
Squats Calorie Calculator
Bodyweight squats, general for 30 minutes
114 kcal
MET 3 · 73 kg · 229 kcal/hour
How many calories do squats burn? 20, 50, 100 and 200 reps
Using your current weight of 160 lbs and bodyweight squats, general at MET 3, here are the rep-based estimates people usually search for. Rep totals are small because a set lasts only a few active minutes; loaded squats and squat jumps burn more.
20 squats
4 kcal
1.1 minutes at 18 reps/min using bodyweight squats, general (MET 3)
25 squats
6 kcal
1.7 minutes at 15 reps/min using bodyweight squats, general (MET 3)
50 squats
11 kcal
2.8 minutes at 18 reps/min using bodyweight squats, general (MET 3)
100 squats
19 kcal
5.0 minutes at 20 reps/min using bodyweight squats, general (MET 3)
200 squats
38 kcal
10.0 minutes at 20 reps/min using bodyweight squats, general (MET 3)
These are planning estimates from the MET equation. Count only active work time when long rests separate sets or rounds.
Calories Burned by 20, 50, 100, and 200 Squats
Squat calorie burn depends on body weight, training style, total reps, and pace. The table uses your selected weight and MET style, then estimates rep sets using typical bodyweight-squat pacing.
Quick answer for 20 and 50 squats
For a typical bodyweight set, 20 squats burn about 3-7 calories for most adults in the 120-250 lb range, while 50 squats burn about 8-17 calories. At 160 lb, the 50-squat estimate is about 11 calories. Loaded squats and jump-squat intervals can be higher, but short rep sets do not usually burn hundreds of calories because the active time is only a few minutes.
Count reps
Use this section when the question is only 20, 50, or 100 squats. The calculator counts active squat time, not the full gym session.
Count workout time
Use the main minutes calculator when squats are part of a 15-30 minute circuit with lunges, push-ups, burpees, or short rests.
Do not double count
If you log a full circuit session, do not also add the same squat reps separately. That inflates calorie estimates.
Custom squat reps calculator
Estimated burn
11 cal
2.8 min at MET 3
Use bodyweight style for normal air squats, loaded style for strength sets, and jump/HIIT style only for fast continuous squat intervals.
| Body Weight | 20 Bodyweight | 50 Bodyweight | 100 Bodyweight | 50 Loaded | 50 Jump/HIIT |
|---|---|---|---|---|---|
| 120 lb | 3 cal | 8 cal | 14 cal | 20 cal | 26 cal |
| 140 lb | 4 cal | 9 cal | 17 cal | 23 cal | 31 cal |
| 160 lb | 4 cal | 11 cal | 19 cal | 26 cal | 35 cal |
| 180 lb | 5 cal | 12 cal | 21 cal | 30 cal | 39 cal |
| 200 lb | 5 cal | 13 cal | 24 cal | 33 cal | 44 cal |
| 210 lb | 6 cal | 14 cal | 25 cal | 35 cal | 46 cal |
| 220 lb | 6 cal | 15 cal | 26 cal | 36 cal | 48 cal |
| 250 lb | 7 cal | 17 cal | 30 cal | 41 cal | 55 cal |
| Set | Estimated Time | Calories | Use Case |
|---|---|---|---|
| 20 squats | 1.1 min | 4 cal | quick bodyweight mini-set |
| 25 squats | 1.7 min | 6 cal | warm-up set |
| 50 squats | 2.8 min | 11 cal | short bodyweight set |
| 100 squats | 5.0 min | 19 cal | common squat challenge |
| 200 squats | 10.0 min | 38 cal | long conditioning block |
Formula: calories = MET x 3.5 x body weight in kg x active minutes / 200. Bodyweight rows use 3.0 MET, loaded rows use 5.0 MET, and jump/HIIT rows use 11.0 MET from the 2024 Adult Compendium conditioning-exercise entries. For 50 squats at 160 lbs, use roughly 11 calories at the selected MET style. For 100 squats at 160 lbs, use roughly 19 calories.
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. Metric benchmark: a 95 kg person burns about 150 kcal in 30 minutes or 299 kcal in 60 minutes at the selected MET value of 3.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 86 kcal | 171 kcal |
| 140 lbs (64 kg) | 100 kcal | 200 kcal |
| 160 lbs (73 kg) | 114 kcal | 229 kcal |
| 180 lbs (82 kg) | 129 kcal | 257 kcal |
| 200 lbs (91 kg) | 143 kcal | 286 kcal |
| 210 lbs (95 kg) | 150 kcal | 300 kcal |
| 220 lbs (100 kg) | 157 kcal | 314 kcal |
| 250 lbs (113 kg) | 179 kcal | 357 kcal |
What 114 Calories Looks Like in Food
After 30 minutes of squats, you would have burned the equivalent of:
1.5x Egg
78 cal each
1.2x Apple
95 cal each
1.1x Banana
105 cal each
0.9x Glass of Wine
125 cal each
0.8x Can of Soda
140 cal each
0.6x 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, loaded squats, circuit squats, and squat jumps can produce very different calorie estimates, so use the training-style selector to match your actual workout.
Understanding the MET Value
Bodyweight squats, general has a MET (Metabolic Equivalent of Task) value of 3. This means bodyweight squats, general burns 3 times more energy than sitting at rest. The formula used is: calories = MET x 3.5 x body weight in kg / 200 x minutes. For example, a 70 kg person doing bodyweight squats, general for 1 hour would burn approximately 221 calories. MET values are sourced from the Compendium of Physical Activities and should be treated as useful estimates, not exact lab measurements.
Squats MET Values by Sub-Activity (Compendium of Physical Activities)
The 2024 Compendium of Physical Activities (Ainsworth et al., updated from 2011) breaks squats into specific sub-activities, each with its own MET value reflecting the metabolic cost of that movement pattern. Use the table below to match your training to a closer estimate.
| Sub-activity | MET | Compendium Code | Calories / 30 min (160 lbs) | Notes |
|---|---|---|---|---|
| Bodyweight squats, general | 3 | 02056 | 114 | Best for steady bodyweight squat sets, mobility work, or beginner strength sessions. |
| Resistance training: squats/deadlift | 5 | 02052 | 191 | Best match for loaded squats, deadlifts, or slow-to-explosive lower-body strength work. |
| Bodyweight squats, high intensity | 6.5 | 02057 | 248 | Best for fast bodyweight squat intervals, dense sets, or limited-rest circuits. |
| Squat jumps / Tabata / HIIT | 11 | 02214 | 419 | Best for squat jumps, Tabata, and vigorous HIIT sessions with explosive effort. |
Citation: 2024 Adult Compendium of Physical Activities, Conditioning Exercise category: codes 02052, 02056, 02057, and 02214.
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 standard MET oxygen-cost equation, a common method used in exercise science and public-health research. For this calculation we use bodyweight squats, general at MET 3. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
For bodyweight squats, general with a MET value of 3, 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 114 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 selected MET value of 3 for bodyweight squats, general 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
~229 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~457 cal / 30 min (160 lbs)
Circuit Training
MET 7.5 · High · Strength
~286 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~133 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~191 cal / 30 min (160 lbs)
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View All ActivitiesMethodology & Calorie Burn Data Sources
How we calculate squats calorie burn: The MET (Metabolic Equivalent of Task) value of 5 for squats comes from the Compendium of Physical Activities (Ainsworth et al.), a standardized reference used in exercise and public-health research. Calorie expenditure follows the formula: kcal/min = (MET x 3.5 x weight in kg) / 200, then multiplied by duration.
- MET value for squats: 5 (low MET = light, 3-6 = moderate, >6 = vigorous per ACSM classification).
- Body weight scaling: heavier individuals burn more calories per minute at the same activity. Our calculator adjusts based on your input weight.
- Duration scaling: linear with time at constant intensity. Real workouts may include warm-up, cool-down, and rest periods affecting average MET.
- Individual variation: actual burn varies ±10-20% based on fitness level, body composition, exercise efficiency, and metabolic rate.
- EPOC (afterburn effect): high-intensity activities may burn additional calories post-workout, but that extra burn varies widely and is not included in baseline figures.
Authoritative US health/fitness sources:
- 2024 Adult Compendium of Physical Activities - activity categories and MET values
- Physical Activity Guidelines for Americans - federal activity guidance
- CDC adult physical activity overview - activity recommendations for adults
Health Disclaimer: Calorie burn estimates are general guidance, not precise measurements. Wearable devices (Apple Watch, Fitbit, Garmin) using heart rate provide more personalized estimates. Always consult a physician before starting an exercise program, especially if you have heart conditions, diabetes, or are pregnant. Never use exercise to "earn" food in a way that disrupts a healthy relationship with eating.
Reviewed by Brazora Monk · Last updated 2026 · MET values per Compendium of Physical Activities
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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 114 calories during 30 minutes of squats. This is based on a MET value of 3 for bodyweight squats, general. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of squats?
The default MET (Metabolic Equivalent of Task) value for squats is 5, while the selected training style uses MET 3. This means bodyweight squats, general burns 3 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 selected MET value of 3, which means it burns a moderate amount of calories. A 160-lb person burns about 229 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. At the selected MET value of 3, a 120-lb person burns about 86 calories in 30 minutes, while a 250-lb person burns approximately 179 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.
How many calories do 20 bodyweight squats burn?
At the bodyweight-squat estimate of 3.0 MET, 20 squats burn about 4 calories for a 160-lb person when performed at roughly 18 reps per minute. Your selected weight and intensity can move that estimate higher or lower.
How many calories do 50 squats burn?
At the bodyweight-squat estimate of 3.0 MET, a 160-lb person burns about 11 calories doing 50 squats at roughly 18 reps per minute. At your selected training style (bodyweight squats, general, MET 3), the estimate is 11 calories for the same 160-lb body weight.
How many calories do 100 squats burn?
At the bodyweight-squat estimate of 3.0 MET, a 160-lb person burns about 19 calories doing 100 squats at 20 reps per minute. Slow bodyweight squats burn less per minute; squat jumps or Tabata-style squats burn much more per minute but are harder to sustain.
Do squats burn belly fat?
Squats strengthen the glutes, quads, hamstrings, and core, but they do not target belly fat directly. Fat loss comes from a consistent calorie deficit. Squats help by adding lower-body training volume and preserving muscle while you lose weight.