On average, you burn 8 calories each minute while doing squats. The amount of calories burned in a squat changes based on your age, weight, the type of squat you are doing, and the amount of extra weight you add like when you use our weighted DreamBelt.
To calculate how many calories you’ve burned per minute doing squats, use this formula:
Calories burned per minute = MET x 3.5 x your bodyweight in kg/200
For example, if you weigh 160 pounds and do jump squats for 15 minutes, you will burn almost 152 calories. And if you're wondering what a MET is, or how to convert your weight in lbs to kg, we've got you covered!
MET stands for metabolic equivalent of task, and MET values estimate how much energy you use for physical activities. To get the MET value, use the MET table found here. And you can convert pounds to kilograms by dividing the number of pounds by 2.2.
Here's the step-by-step process for how to use the formula:
-
Convert pounds to kilograms by dividing number of pounds by 2.2:
160 / 2.2 = 72.7
-
Take your weight in kilograms and divide that by 200.
72.7 / 200 = .36
- Put the MET value (8 for the jump squats) and the number of kilograms (72.7) into the formula to get your calories burned per minute:
8 x 3.5 x .36 = 10.1
- For the number of calories for your training circuit, take the number of calories burned per minute (10.1) and multiply it by the number of minutes exercised (15):
10.1 x 15 = 151.5
Since the number of calories burned doing squats has to do with your weight, squat intensity, type, and time doing them, here’s how the calories burned doing squats changes for a person weighing 150, 175, and 200 pounds.
A 150lb person burns:
|
Squats using a squat machine (3.5 METS) |
Banded Squats (5.5 METS) |
Jump Squats (8 METS) |
|
|
5 min |
21 calories |
33 calories |
48 calories |
|
15 min |
62 calories |
98 calories |
143 calories |
|
30 min |
125 calories |
196 calories |
286 calories |
|
45 min |
187 calories |
295 calories |
428 calories |
|
60 min |
250 calories |
392 calories |
571 calories |
A 175lb person burns:
|
Squats using a squat machine (3.5 METS) |
Banded Squats (5.5 METS) |
Jump Squats (8 METS) |
|
|
5 min |
25 calories |
39 calories |
56 calories |
|
15 min |
74 calories |
116 calories |
168 calories |
|
30 min |
147 calories |
231 calories |
336 calories |
|
45 min |
221 calories |
347 calories |
504 calories |
|
60 min |
294 calories |
462 calories |
672 calories |
A 200lb person burns:
|
Squats using a squat machine (3.5 METS) |
Banded Squats (5.5 METS) |
Jump Squats (8 METS) |
|
|
5 min |
28 calories |
43 calories |
63 calories |
|
15 min |
83 calories |
130 calories |
189 calories |
|
30 min |
165 calories |
260 calories |
378 calories |
|
45 min |
248 calories |
390 calories |
567 calories |
|
60 min |
331 calories |
520 calories |
756 calories |
Now you’re ready to calculate how many calories you burn during squats and customize your squat routine to meet your fitness goals.
