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How Many Calories Does Squats Burn? A Transparent Estimate
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Calories burned during squats depend on load, tempo and rest between sets. Use a matching activity reference and a stated duration rather than a universal per-repetition or per-session number. Gross and above-rest energy are different.
Squats: reference calculation
| Assumption | Value |
|---|---|
| 2024 Adult Compendium code | 02052 |
| Named activity | resistance training including squats and deadlifts |
| MET reference | 5 |
| Example body mass and duration | 70 kg; 15 minutes |
| Gross energy example | 91.9 kcal |
| Above-rest example | 73.5 kcal |
Load, set duration and rest
For squats, twenty bodyweight repetitions and a heavy session are not equivalent. Record load, tempo and rest between sets before selecting a reference. The 2024 Adult Compendium lists activity code 02052 at 5.0 MET for resistance training including squats and deadlifts. That reference describes the named activity; it is not a personal measurement and should not be assigned to every version of the exercise.
For a 70 kg example performed for 15 minutes under that stated reference, gross energy is 5.0 × 3.5 × 70 ÷ 200 × 15 = 91.9 kcal. Use only time matching the activity description, rather than assigning the working intensity to every break.
Interpret an estimate in context
Subtracting a 1-MET resting baseline gives an above-rest estimate of (5.0 − 1) × 3.5 × 70 ÷ 200 × 15 = 73.5 kcal. Keep that distinction visible when comparing a device’s active and total energy figures. Do not add gross exercise energy to an activity-adjusted TDEE without checking overlap.
Choose squats goals that fit your ability, training purpose and recovery. A meal is not a debt to repay through exercise. BiteCal can help you record food consistently with a photo-first estimate you review, while the activity record remains a separate estimate.
Sources
2024 Compendium of Physical Activities ↗
