For 100 squats, calories burned are about 16 to 30 kcal for adults weighing 60 to 75 kg. A steady 25 squats a minute takes four minutes and is moderate effort; a fast 35 a minute, or jump squats, is vigorous.
Squats work the biggest muscles in the body, the thighs and glutes. That makes them one of the best home moves for strength, even if the calorie count per set is modest.
Quick numbers
100 squats, 60 kg, steady
about 16 kcal100 squats, 75 kg, steady
about 20 kcalSteady pace
25 a minute, 3.8 METFast or jump squats
35 a minute, 8.0 METMuscles
thighs, glutes, core
100 squats calories burned, plus other counts
| Squats | Steady, 60 kg | Steady, 75 kg | Fast, 60 kg | Fast, 75 kg |
|---|---|---|---|---|
| 10 | 2 | 2 | 2 | 3 |
| 20 | 3 | 4 | 5 | 6 |
| 30 | 5 | 6 | 7 | 9 |
| 50 | 8 | 10 | 12 | 15 |
| 60 | 10 | 12 | 14 | 18 |
| 100 | 16 | 20 | 24 | 30 |
| 200 | 32 | 40 | 48 | 60 |
| 500 | 80 | 100 | 120 | 150 |
| 1000 | 160 | 200 | 240 | 300 |
Hold a weight, such as a filled water bottle or a backpack, and the effort per squat rises.
Squat calories maths
minutes = squats ÷ squats per minute
kcal = MET × 3.5 × kg ÷ 200 × minutes
Use your own pace: time a set of 20 and work out squats per minute.
Good form in five points
- Feet a little wider than hips, toes slightly out.
- Push hips back as if sitting on a chair.
- Knees track over toes; heels stay down.
- Go as low as you can with a straight back, ideally thighs level with the floor.
- Stand up by pushing through the whole foot.
Ten good squats beat fifty rushed ones. Quality protects the knees.
Squat challenges: 500 and 1,000
500 squats in a day, in sets of 25 to 50, burn about 86 kcal for 65 kg. A 1,000 squat challenge is closer to 173 kcal and leaves most people very sore. Build up gradually rather than starting with a big number.
Squats for daily life
Getting up from the floor, lifting a child, climbing stairs and using an Indian style toilet all rely on squat strength. Older adults who keep doing chair squats tend to stay independent longer. Pair squats with push ups and planks for a full-body routine.
Knee pain that is sharp or lasts after exercise needs a check by a doctor or physiotherapist. People with recent knee surgery should follow their rehab plan.
Squats and burning fat
Squats build muscle and add a little to daily energy use. For fat loss, combine them with walking most days and eating a little less. Squats also make other exercise easier: stronger legs mean faster walks, longer runs and less tiredness on stairs. Many people notice that within four to six weeks of regular sets, getting up from a low chair or the floor feels clearly easier. The calorie burn calculator compares squats with other activities, and the deficit planner sets the food side.
Frequently asked questions
How many calories do 100 squats burn?
About 16 to 30 kcal for most adults.
How many calories do 50 squats burn?
Roughly 8 to 15 kcal.
How many calories do 10 squats burn?
About 1 to 3 kcal.
How many calories do 500 squats burn?
About 80 to 150 kcal across sets.
Do squats burn belly fat?
No exercise burns fat from one area. Squats help overall fat loss as part of a plan with diet and activity.
How many squats should I do a day?
Two or three sets of 10 to 20 good squats, most days, is a great start for beginners.
Sources
- Compendium of Physical Activities