The squat is a foundational exercise, classified as a compound movement because it engages multiple large muscle groups—including the quadriceps, hamstrings, and glutes—across multiple joints simultaneously. This engagement makes it highly effective for building strength and burning energy. Determining a precise calorie count for a single repetition is impossible due to the high variability between individuals and the constantly changing nature of the movement. Energy expenditure is instead calculated over time based on specific physiological measurements and personalized factors.
Key Variables Determining Energy Expenditure
The number of calories burned during a squat workout fluctuates based on several distinct variables. The most significant factor is an individual’s body weight, as heavier people require more energy to move their mass against gravity, resulting in a higher calorie burn for the same movement. Intensity and speed also play a major role, because performing reps quickly or explosively demands greater oxygen consumption than slow, controlled movements.
The overall volume of the workout—the total number of sets and repetitions performed—directly correlates with the total energy expended. Resistance is another major determinant; a bodyweight squat burns fewer calories than a heavy barbell squat, which requires stabilizing and moving an external load.
The Physiological Measurement of Calorie Burn
Scientists estimate the energy expenditure of physical activities through the concept of the Metabolic Equivalent of Task (MET). One MET represents the energy a person expends while sitting at rest, standardized to approximately 3.5 milliliters of oxygen consumed per kilogram of body weight per minute. All exercise intensities are then measured as a multiple of this resting rate.
An activity with a MET value of 5 requires the body to expend five times the energy used at rest. While precise measurement requires laboratory analysis of oxygen consumption (indirect calorimetry), METs provide a reliable estimate for general fitness tracking. This standardized value allows for the use of a common formula to estimate calorie burn: Calories per minute = (MET value x 3.5 x body weight in kilograms) / 200.
Practical Calorie Estimates for Squats
The estimated calorie burn for squats is most practically expressed as a range per minute, rather than per repetition, due to intensity and duration. A person weighing 150 pounds (68 kilograms) performing moderate-intensity bodyweight squats may burn about 5 to 8 calories per minute. This moderate intensity is associated with a MET value around 5.
If that 150-pound person performs a 10-minute session of moderate-intensity squats, they would expend an estimated 50 to 80 calories. Introducing weights or increasing the pace to a vigorous intensity can raise the MET value to 8 or higher, increasing the burn to about 10 to 12 calories per minute. A set of 10 to 15 continuous, non-weighted repetitions typically takes less than a minute and would only burn a fraction of the per-minute rate, perhaps around 1 to 3 calories.
Increasing Calorie Output During Squatting
Modifying the exercise technique and routine can substantially increase the energy demands of squatting. Adding external resistance, such as barbells, dumbbells, or resistance bands, forces the muscles to work harder, which can boost the calorie burn by 20 to 50 percent compared to bodyweight squats. The amount of weight used directly correlates with the increase in energy expenditure.
Incorporating plyometrics, like jump squats, elevates intensity by adding an explosive element that rapidly increases heart rate and oxygen consumption, often reaching a MET value of 8. Using a high-intensity interval training (HIIT) style involves short bursts of maximum effort followed by brief rest periods. This method maintains a high heart rate and maximizes the amount of work completed in a shorter duration, leading to a greater overall calorie output.