How Many Calories Can You Burn From Doing Squats?

A squat is a highly-recommended strength exercise that helps you stay healthy, active, and physically fit. This workout can also help you burn calories and lose weight. You can use the calories burned doing squats calculator to find the number of calories burned from this workout.

Calories Burned Doing Squats

An average person can burn about 393 calories from doing squats for an hour.

The number of calories burned from doing squats can vary based on factors such as the weight of the person and the time they spend doing squats.

Weight in Pound

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Calories Burned Doing Squats Calculator

The calories burned to do squats calculator helps you find the total number of calories that you can burn from doing squats, for any length of time.

How to Use This Calculator?

Here is how you can use the calories burned doing squats calculator:

  1. Choose your preferred unit of measurement for weight.
  2. Enter your weight.
  3. Choose the type of squats activity.
  4. Enter the number of minutes you have spent doing that activity.
  5. Click on the Calculate button to get calories burned from doing squats.

How the Calculator Works

The calories burned from doing squats calculator uses the MET values for finding calories burned from doing squats.

The Metabolic Equivalent Task is determined by a convention of 3.5mL of oxygen per kg body weight multiplied by the number of minutes while being engaged in a specific physical activity.

The calculator uses the predefined MET values for doing squats to find the estimated number of calories burned from doing squats.

Formula

Here is the formula that our calories burned calculator uses to find the calories burned from doing squats:

Calories Burned Per Minute = (MET x 3.5 x Bodyweight(kg)) / 200

MET

The MET is the value used to determine the energy it takes to perform any specific physical activity.

The calories burned from doing squats calculator uses the MET formula to find the total energy expenditure in terms of calories burned.

There is a certain correlation between MET and the AMR (Active Metabolic Rate), and RMR (Resting Metabolic Rate).

Activities that have 1 MET value burn as many calories as your resting metabolic rate. But if an activity has the MET value of let’s say 5, it will help burn 5 times more calories as you rest metabolic rate.

MET Values Table

Type of Activity MET
Squats 5.5
Squats (Heavy Effort) 8

Example

Let’s take the example of someone who weighs 150 lbs. The person does squats for 6 minutes. The MET value for doing squats with light effort is 5.5

How many calories will that person burn from doing squats?

Here is how you can find the calories burned for that person:

Calories Burned Per Minute = (MET x 3.5 x Bodyweight(kg)) /200

Step 1: Convert the Weight in Kgs

  • 1 lb is 0.453 kgs.
  • 150 lbs is 67.95 kgs.

Step 2: Use the Formula

  • Calories Burned Per Minute = (5.5 x 3.5 x 67.95) / 200
  • Calories Burned Per Minute = 6.54 Calories
  • Calories Burned in 60 Minutes = 6.54 Calories x 60
  • Calories Burned in 60 Minutes = 392.4 calories burned in 60 minutes

What is a Squat?

The squat is one of the basic yet effective strength training exercises that involve both the upper and lower body muscles.

When doing a squat, the trainee has to lower their hips from a standing position and then stand back up.

It is a great workout for your entire body which also helps boost the impact of the rest of your workout routine.

How to Do Squats Properly?

Although squatting may come off as a simple exercise, some people still find it hard to do it effectively.

If you don’t know the proper way to do a squat, you won’t be able to make the most out of the health benefits that this training has to offer.

Here is what you need to do to perform a proper squat:

  1. Before starting, keep your feet apart as per your shoulders width.
  2. Screw your feet strongly into the floor.
  3. Keep your chest up and straight.
  4. Start the squat movement.

Health Benefits of Doing Squats

– Helps Strengthen the Core

Having a strong muscle helps you take care of various high-intensity tasks with ease. Doing squats regularly helps you develop a strong core.

When your core gets stronger, it protects you from health issues such as lower back pain and helps lower the risk of injury.

Squats help your core muscles get stronger and healthier. This helps you maintain your posture and stay active throughout the day.

– Minimized Injury Risk

Having a strong muscle helps you take care of various high-intensity tasks with ease. Doing squats regularly helps you develop a strong core.

When your core gets stronger, it protects you from health issues such as lower back pain and helps lower the risk of injury.

Squats help your core muscles get stronger and healthier. This helps you maintain your posture and stay active throughout the day.

– Minimized Injury Risk

As your upper and lower body muscles get stronger from doing squats, it makes your body less vulnerable to injuries.

Since you find it easier to make quick movements effectively, you become less prone to injuries. Squats help strengthen your tendons, ligaments, and bones.

All these health benefits make you physically strong and your body less prone to injuries.

– Strengthens Lower Body Muscles

Your lower body muscles help your body stand up and carry itself properly throughout the day. This means that if your lower body muscles stay in the best shape, it has a huge positive impact on your overall body movements.

The squat is an excellent strength training exercise for the lower body muscles. And since this exercise is easy to do, you can do it anywhere you want to strengthen your lower body muscles.

– Boosts Athletic Performance

Athletes all over the world do squats as a warmup exercise to prepare for their particular sport. This exercise is a great physical activity to achieve the flow state.

Research suggests that squatting helps improve athletic performance. Athletes engaged in physical sports that require a lot of physical movement can benefit a lot from regular squats exercise.

– Helps Improve Your Balance

Whether you are an athlete or a person who just wants to stay physically active, doing squats can help you do that.

As you get older, your lower body muscles start getting weaker. This affects your balance and makes it harder for you to move around.

When you do squats, it helps strengthen the lower body muscles which helps improve your balance.

Factors Affecting Calories Burned from Doing Squats

There are various factors that can affect the calories burned from doing squats. These include the weight of the person, the intensity of the squat training, and the time that a person spends doing squats.

For example, if you weight 160 lbs and you do squats for 60 minutes, it is going to help you burn a greater number of calories as compared with someone who weighs 150 lbs and they do squats for the same amount of time.

More Calorie Calculators:

FAQs

1. How many calories do 20 squats burn?

You can do about 25 squats on average in 1 minute. Based on that, you can do 20 squats in about 0.8 minutes. The MET value for doing squats is 8.

Considering your weight is 160 lbs, then using the MET formula based on the above values will give you the answer 17.92 calories, which is the number of calories that you burn from doing 20 squats.

2. Do squats burn fat?

Squats use almost all the major muscle groups and are a great source of workout for your entire body. Since doing squats requires you to put in a lot of physical effort, this workout can help you burn fat at a fast pace.

3. Will 50 squats a day make a difference?

Doing 50 squats a day is quite beneficial for the body. If you do 50 squats a day regularly, it can help your body stay healthy and active.

4. How many squats burn 3500 calories?

If you want to burn 3500 calories, you need to do squats for approximately 15 to 16 hours. You can divide the numbers up in weeks or months to reach your calories goal.

Wrapping Up

The squat is a relatively easy to perform strength training exercise that almost anyone can do, without any kind of risks on the physical health.

Fitness enthusiasts, athletes, and sportspeople all over the world do squats to keep their bodies in shape.

References

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