Squats Calories Burned: Calculator, Health Benefits, Tips

Squats are a go-to exercise for building lower-body strength, but you might also wonder how they factor into your calorie-burning goals. We’ll cover how to calculate the calories you burn doing squats, the health benefits, tips for proper form, and how this powerful exercise can help with weight loss.

The number of calories you burn on average doing squats can vary quite a bit, but you can expect to burn up to 6.3 calories per minute or 378 calories per hour. This estimate is based on a vigorous intensity level of slow, controlled squats performed at a rate of 10 repetitions per minute, assuming you exercise continuously without breaks. Your personal calorie burn will depend on factors like your body weight, intensity, and the duration of your workout.

The number of calories you burn is directly tied to the amount of energy you expend during an activity — the harder you work, the more calories you’ll burn. Think about the intensity of your squats. At a light intensity, you’re not pushing your body very hard and you're able to carry on a normal conversation. At a moderate intensity, your heart rate is elevated, and you’ll breathe a little harder than normal. When you ramp things up to a vigorous intensity, your breathing becomes deep and rapid, making it tough to hold a conversation. 

Calories Burned Doing Squats at a Light Intensity

*Estimates based on a MET value of 3.0 and the equation: calories burned = minutes x (METs x 3.5 x weight in kg)/200

Calories Burned Doing Squats at a Moderate Intensity

*Estimates based on a MET value of 5.0 and the equation: calories burned = minutes x (METs x 3.5 x weight in kg)/200

Calories Burned Doing Squats at a Vigorous Intensity

*Estimates based on a MET value of 6.5 and the equation: calories burned = minutes x (METs x 3.5 x weight in kg)/200

For a more accurate calculation of how many calories you'll burn doing squats, you'll need to consider the intensity and duration of your workout. The intensity of your activity can be measured using metabolic equivalents (METs). A MET represents the amount of energy your body uses during a physical activity — higher intensity means more energy used.

One MET represents the amount of energy your body uses at rest (your basal metabolic rate). For example, if you engage in an activity with a MET value of 3, it means you’re exerting three times as much energy as you would if you were resting.

You can use the MET value of your squats, along with your weight and the duration of your activity, to calculate how many calories you burned.

The formula is as follows:

Total Calories Burned = Duration (in minutes) x (METs x 3.5 x weight in kg)/200

*MET values from the Compendium of Physical Activities.

How Doing Squats Compares to Other Forms of Exercise

If you're looking to mix up your routine, here’s how squats compare to other popular exercises in terms of energy expenditure.

Weight

Your body weight plays a significant role in how many calories you burn. Simply put, it takes more energy to move a heavier body. This means that if you weigh more, you’ll generally burn more calories during a squat session than someone who weighs less, even when doing the same intensity workout.

Duration

The longer you do squats, the more calories you’ll burn. Generally, doubling your workout time will double your calorie expenditure, as more physical activity uses more energy. This assumes you’re squatting at a consistent pace without taking breaks or changing your intensity throughout the entire session.

Intensity

The more intensely you squat, the more calories you'll burn. Raising the intensity of your workout, by doing squat jumps or holding weights, will help you burn more calories. In fact, one study found the calorie burn from squats rises linearly with intensity.

Squats can be a powerful part of a comprehensive weight loss plan, especially when combined with other healthy habits. As a form of physical activity, squats increase the number of calories your body uses for energy, and burning more calories than you eat can help with weight management.

Calorie Deficit Calculator

A calorie deficit is when you burn more calories than you take in through food and drink. By maintaining this deficit over time, your body turns to stored fat for energy, which results in weight loss. For most adults, a daily deficit of 500 calories is a healthy way to lose about one pound per week.

Curious about the right calorie intake for your weight loss goals? 

→Find your number with the Hers Calorie Deficit Calculator.

If you're looking to get the most out of your squat routine, there are several ways to boost your calorie burn and support your overall health. Gradually increasing the intensity of your squats over time will help you continue to challenge your body. Combining squats with other forms of exercise can also create a more well-rounded fitness plan.

Tips To Burn More Calories Doing Squats

• Add more weight. As you get stronger, gradually increasing the weight you lift is a straightforward way to make your squats more challenging and burn more calories.

• Increase your reps. You don't always have to lift heavier. One study found that performing more reps with lighter weight can lead to greater energy expenditure than fewer reps with a heavier weight.

• Up the intensity. Pushing yourself a bit harder makes a big difference. Research shows that the calorie burn from squats increases directly with the intensity of the effort.

• Combine your workouts. Try adding some cardio after your squats. Studies suggest that a combination of resistance and aerobic exercise can be more effective for weight loss than either type of training alone.

• Go for longer. Extending your workout time, even by a little, can help you burn more calories and help you reach your weight loss goals faster.

Incorporating Other Forms of Exercise

Pairing squats with other exercises is a great way to enhance your results. Research shows that a combination of exercise can lead to greater weight loss than doing either strength or cardio training alone. This approach helps you build muscle while also boosting your cardiovascular health.

You can structure your week with a mix of cardio like running or cycling, and other strength exercises like lunges or push-ups. For a time-efficient option, high-intensity interval training (HIIT) is particularly effective for improving body composition.

Healthy Eating

Pairing your squat routine with healthy eating is key to maximizing your weight loss results. The goal is to burn more calories than you take in, creating that calorie deficit. Combining exercise with healthier eating habits is a powerful strategy for reaching your goals, as it helps you build strength while managing your calorie intake.

Simple swaps can make a big difference. Try adding more vegetables to your meals, choosing fruit over chips for a snack, or using less salad dressing. Planning your meals and packing healthy snacks can also help you make mindful choices throughout the day and avoid high-calorie temptations.

While squats are a great way to build muscle, their benefits go far beyond just getting stronger or burning calories.

The benefits of squats include:

• Improved mental well-being: Resistance training can boost your cognitive abilities and self-esteem, giving you more confidence and mental clarity.

• Better injury prevention: By strengthening your muscles, tendons, and bones, squats can reduce injury severity and likelihood during physical activity.

• Better metabolic health: Regularly doing squats can help your body manage blood sugar and improve factors related to cardiovascular health.

• Increased functional strength: By improving your movement control and walking speed, squats can make everyday tasks feel easier.

Squats are an effective way to burn calories, with the exact amount depending on your workout's intensity. Factors like your body weight, how long you exercise, and how hard you push yourself all influence your total calorie burn. Ultimately, combining squats with a healthy diet can help you create the calorie deficit needed for weight loss.

How many squats burn 100 calories?

The exact number of squats needed to burn 100 calories depends on several factors, including your body weight and workout intensity. For example, one study estimated it could take about 133 squats at a moderate intensity or as few as 71 high-intensity squats to reach that goal.

Do you burn calories by doing squats?

Yes, you absolutely burn calories when you do squats. The exact number depends on your body weight and workout intensity, as research shows that energy cost rises with more intense effort.

How can I burn more calories when doing squats?

You can burn more calories during your squats by adjusting your workout in a few simple ways. You can increase the intensity by adding weights or completing more reps. Research shows that both a more intense effort and performing higher-repetition sets can boost your calorie burn.