How Many Calories Do Squats Burn? Squat Calorie Burn Calculator by Weight

The squat is one of the most effective exercises for burning calories and building strength at the same time. Because squats use large muscle groups, they naturally increase calorie burn, making them a popular choice for fat loss and conditioning workouts. Many people ask the same question: how many calories do squats burn, and does weight, intensity, or workout style really matter?

In this guide, you’ll learn how squats affect energy output, how body mass influences results, and how to estimate energy use with a simple calculator-style method

Energy Use in a Full Squat Session?

A squat workout increases overall energy expenditure by engaging the legs, core, and upper body for stability. The amount of energy used depends on how long you perform squats, how intense the exercise is, and your body mass.

How Squats Increase Overall Calorie Burned

Because squats are a compound exercise, they demand greater overall effort than isolation movements.When you perform squats continuously, your heart rate rises, oxygen demand increases, and calorie expenditure accelerates. This is why squats are often included in full-body workouts and conditioning routines.

How Body Weight Influences Squat Energy Demand

Your body weight plays a major role in how much energy you expend during squats, with heavier individuals typically using more energy per repetition. Heavier individuals typically burn more calories because moving more mass requires more energy.

How Weight Affects the Calories You Burn Doing Squats

As a general rule:

• Higher weight = higher calorie burn

• Lower weight = fewer calorie burn

This doesn’t mean lighter people can’t burn many calories — it simply means intensity and volume matter more.

Calories Burned Doing Squats Per Minute

When tracking workouts, many people want to know how many calories they burn per minute.

On average:

• Light bodyweight squats burn fewer calories per minute

• Fast-paced or high-rep squats increase calorie use

• Explosive movements raise the met value, increasing energy use

A higher MET value means more calorie use  per minute during the exercise.

How Many Calories Do 100 Squats Burn?

Depending on your body weight and speed:

• 100 squats can burn approximately 8 calories to much more

• Faster pace and deeper squats increase calorie burn

The number of calories burned may seem small, but combining squats with other exercises increases total calorie output.

Squat Variations That Burn More Calories

Not all squats affect energy use in the same way. Different squat variations can significantly change overall intensity.

Jump Squats, Split Squat, and Other Squat Variations

• Jump squats raise heart rate quickly

• A split squat increases time under tension

• Squat pulses increase muscle fatigue

Although jump squats aren’t always beginner-friendly, they burn more calories due to explosive movement.

Bodyweight Squats vs Adding Weight

Both styles are effective, but they affect calorie burn differently.

Does Adding Weight Help Burn More Calories?

• Bodyweight squats are great for endurance

• Adding weight increases resistance and energy demand

• Heavier loads help build muscle and increase long-term calorie burn

More muscle mass means higher calorie expenditure, even at rest.

Squat Calorie Calculator

Instead of guessing, you can estimate using a simple method.

Estimating Energy Use During Squats

To calculate the calories, consider:

• Your body weight

• Duration of the workout

• Intensity of your squats

• MET value of the exercise

This helps you figure out how many calories you’ll burn more accurately.

Additional Benefits of Squats Beyond Fat Loss

Squats do more than just Calorie expenditure.

How Squats Build Muscle and Support Weight Loss

The benefits of doing squats include:

• Improved strength

• Increased muscle mass

• Better balance and mobility

• Enhanced calorie use  over time

Because squats build muscle, they help raise metabolism and support fat loss.

Squats for Weight Loss – Do They Actually Burn Calories?

Many people wonder if squats alone are enough for fat loss.

How Many Squats a Day Help Burn 100 or Even 1000 Calories

While squats contribute to overall energy use, reaching a 1,000-calorie target using squats alone would require:

• High volume

• High intensity

• Long duration

Combining squats with cardio and other exercises is the best way to maximize calorie burn.

Final Takeaway

In the end, squat-related energy use depends on weight, intensity, time, and squat style. Squats are a powerful exercise that burn calorie, build muscle, and support long-term fitness goals.

If you want a way to energy use while improving strength, squats are a great place to start. When combined with a balanced workout routine, squats help you burn fat, gain muscle, and improve overall performance.