How Many Calories Do Squats Burn?

How Many Calories Do Squats Burn?

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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:

 

  1. Convert pounds to kilograms by dividing number of pounds by 2.2:
    160 / 2.2 = 72.7
     
  2. Take your weight in kilograms and divide that by 200.
    72.7 / 200 = .36

  3. 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

  4. 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. 

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