This calculator estimates the calories you burn during 20 minutes of squatting — whether you're doing bodyweight squats, weighted squats, or a high-intensity squat routine. Squats are a compound lower-body exercise that engages your quadriceps, hamstrings, glutes, and core, making them an efficient calorie burner even in short sessions.
By entering your body weight, the intensity of your squatting (light, moderate, or vigorous), and optionally your age and sex for a more precise estimate, you'll get a personalized calorie burn figure. This tool is ideal for anyone tracking their daily energy expenditure, planning a home workout, or comparing squatting to other low-impact exercises like walking or cycling.
🏋️ Squat Calories (20 min)
How to Use This Tool
Using the Squat Calories Per 20 Minutes Calculator is straightforward. Start by entering your body weight in either kilograms or pounds using the provided input field and unit selector. Next, choose the intensity level that best matches your squatting routine: Light for slow, bodyweight squats with partial range of motion; Moderate for steady, full-range bodyweight squats; or Vigorous for fast-paced, weighted squats or jump squats. For a more personalized estimate, you can optionally enter your age and select your sex. Once all fields are filled, click the blue "Calculate" button to see your estimated calories burned over 20 minutes. The result area will display the total calories along with a breakdown showing the MET value used, your weight in kilograms, and whether an age/sex adjustment was applied. Use the "Reset" button to clear all inputs and results and start a new calculation.
Formula Explained
The core calculation uses the MET (Metabolic Equivalent of Task) method, which is the standard approach for estimating energy expenditure during physical activities. The formula is: Calories = MET × weight (kg) × duration (hours). The MET values for squatting are derived from the Compendium of Physical Activities: light squatting is assigned 3.5 METs, moderate squatting 5.0 METs, and vigorous squatting 8.0 METs. For a 20-minute session, the duration in hours is 20 ÷ 60 = 0.3333 hours.
When you provide your age and sex, the calculator applies an additional adjustment using the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR). For males: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age + 5. For females: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age - 161. Since height is not collected, a default height of 175 cm for males and 165 cm for females is used. The calculator then estimates your Total Energy Expenditure (TEE) by multiplying BMR by a physical activity level factor of 1.2 (sedentary). The final calorie estimate is adjusted by the ratio of TEE to BMR × 1.2, which effectively scales the MET-based result to account for individual differences in resting metabolism. This adjustment is subtle but can shift the result by 5-15% depending on age and sex.
Worked Examples
A 70 kg person performs moderate squats for 20 minutes. Using the formula: Calories = 5.0 METs × 70 kg × 0.3333 hours = 116.7 kcal. The result shows approximately 117 kcal burned.
Example 2: Vigorous Squats with Weight
A 60 kg person does vigorous weighted squats for 20 minutes. Calories = 8.0 METs × 60 kg × 0.3333 hours = 160.0 kcal. This is about 37% more than the moderate intensity example, highlighting the impact of intensity on calorie burn.
Example 3: With Age and Sex Adjustment
A 35-year-old male weighing 80 kg does moderate squats. Base calculation: 5.0 × 80 × 0.3333 = 133.3 kcal. With adjustment: BMR = 10×80 + 6.25×175 - 5×35 + 5 = 800 + 1093.75 - 175 + 5 = 1723.75 kcal/day. TEE = 1723.75 × 1.2 = 2068.5 kcal/day. Adjusted calories = 133.3 × (2068.5 / (1723.75 × 1.2)) = 133.3 × 1.0 = 133.3 kcal (in this case the adjustment is neutral because the ratio equals 1). For a 50-year-old female weighing 65 kg doing light squats: base = 3.5 × 65 × 0.3333 = 75.8 kcal. BMR = 10×65 + 6.25×165 - 5×50 - 161 = 650 + 1031.25 - 250 - 161 = 1270.25 kcal/day. TEE = 1270.25 × 1.2 = 1524.3 kcal/day. Adjusted = 75.8 × (1524.3 / (1270.25 × 1.2)) = 75.8 × 1.0 = 75.8 kcal. The adjustment is subtle and primarily affects the result when the individual's BMR deviates significantly from the population average used in the MET method.
Tips for Accurate Results
- Weigh yourself in the morning before eating or drinking for the most consistent body weight measurement.
- Be honest about your intensity level. If you take frequent breaks or perform squats with limited range of motion, choose "Light" rather than "Moderate".
- For weighted squats (using a barbell, dumbbells, or a kettlebell), always select "Vigorous" intensity, as the added load significantly increases energy expenditure.
- If you are very fit or have a high muscle mass, your actual calorie burn may be higher than the estimate because muscle tissue is more metabolically active than fat tissue.
- Use the optional age and sex fields for a more personalized estimate, especially if you are outside the typical age range (20-40 years) used in many MET studies.
Frequently Asked Questions
How many squats should I do to burn 100 calories? At moderate intensity, a 70 kg person burns about 117 kcal in 20 minutes. Assuming a steady pace of about 1 squat per 2 seconds, that's roughly 600 squats in 20 minutes, so about 500 squats would burn approximately 100 kcal. However, this varies greatly with intensity and body weight.
Is squatting better than walking for calorie burn? Squatting at moderate intensity (5.0 METs) burns more calories per minute than walking at a moderate pace (3.5 METs). However, walking can be sustained for much longer periods, so total calorie burn over a full workout may be higher with walking. Squats are excellent for building strength and muscle, while walking is better for endurance and joint health.
Can I use this calculator for other lower-body exercises? This calculator is specifically calibrated for squatting movements. For other exercises like lunges, step-ups, or leg presses, the MET values differ. You can find calculators for those activities on our site, such as the aerobics calories calculator or the elliptical calories calculator.
Why does the age/sex adjustment sometimes not change the result? The adjustment uses a ratio of TEE to BMR × 1.2. When the default height assumptions (175 cm for males, 165 cm for females) closely match the population average used in the MET method, the ratio is approximately 1.0, resulting in no change. The adjustment becomes more noticeable for individuals with significantly different body compositions or ages.
Reference Data
| Intensity | MET Value | Example Activity | Approx. Calories per 20 min (70 kg person) |
|---|---|---|---|
| Light | 3.5 | Slow bodyweight squats, partial range of motion, frequent breaks | 81.7 kcal |
| Moderate | 5.0 | Steady bodyweight squats, full range of motion, consistent pace | 116.7 kcal |
| Vigorous | 8.0 | Weighted squats (barbell/dumbbell), jump squats, high-rep sets | 186.7 kcal |
MET values are sourced from the Compendium of Physical Activities, a comprehensive database of energy costs for human activities maintained by researchers at Arizona State University and the National Institutes of Health. The Mifflin-St Jeor equation is widely used in clinical settings for estimating resting energy expenditure and is published in the American Journal of Clinical Nutrition.