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Squats Calories Burned: 10, 20, 50, 100, 200 Reps + By Body Weight
By Dr. Krishna Athmakuri, Co-Founder & CEO of Clearcals
Squats are among the most effective exercises for building lower-body strength and burning calories. They work multiple muscle groups simultaneously — quads, hamstrings, glutes, and core — making them a calorie-efficient movement at any rep count.
Whether you're aiming for strength, endurance, or weight loss, this guide gives you the exact calorie data for every rep count and body weight, so you can plan your squat workouts with precision.
Track your squat sessions with the Hint app to log calories burned and monitor your progress in real time.
Squats Calories Burned: Complete Reference Table
One bodyweight squat burns approximately 0.32 calories for a 70 kg person. Here is the full calorie reference across common rep counts:
| Squats | Calories Burned (~70 kg) |
|---|---|
| 1 | 0.32 kcal |
| 5 | 1.6 kcal |
| 10 | 3 kcal |
| 15 | 5 kcal |
| 20 | 6.5 kcal |
| 25 | 8 kcal |
| 30 | 10 kcal |
| 40 | 13 kcal |
| 50 | 16 kcal |
| 60 | 19 kcal |
| 80 | 26 kcal |
| 100 | 32 kcal |
| 120 | 38 kcal |
| 150 | 48 kcal |
| 200 | 64 kcal |
| 300 | 96 kcal |
| 500 | 160 kcal |
| 1000 | 320 kcal |
How Many Calories Does 1 Squat Burn?
1 squat burns approximately 0.3–0.32 calories for a 70 kg person doing bodyweight squats at a moderate pace. Heavier individuals burn slightly more per rep; lighter individuals burn slightly less. Adding weight (barbell or dumbbells) increases the calorie burn per rep.
How Many Calories Does 10 Squats Burn?
10 squats burn approximately 3 calories for a 70 kg person. At a moderate pace, 10 squats takes under a minute. While modest in isolation, 10-rep sets spread through the day add up meaningfully over weeks.
How Many Calories Does 20 Squats Burn?
20 squats burn approximately 6–7 calories for a 70 kg person. This is a popular beginner daily goal and takes about 60–90 seconds to complete. At 80 kg, expect around 7–8 kcal; at 60 kg, around 5–6 kcal.
How Many Calories Does 30 Squats Burn?
30 squats burn approximately 9–10 calories for a 70 kg person. A common warm-up or daily maintenance target, 30 squats done continuously at a steady pace can mildly elevate heart rate and contribute to daily calorie expenditure.
How Many Calories Does 50 Squats Burn?
50 squats burn approximately 15–16 calories for a 70 kg person. Done without rest, this takes 2–3 minutes and provides a meaningful lower-body stimulus. For a 90 kg person, expect around 21 kcal; for a 60 kg person, around 13 kcal.
How Many Calories Does 100 Squats Burn?
100 squats burn approximately 30–40 calories for a 70 kg person, depending on pace, rest intervals, and intensity. Continuous sets burn more than the same reps spread across long rest breaks. For those doing 100 squats a day, expect 30–40 kcal per session from the squats alone.
How Many Calories Does 200 Squats Burn?
200 squats burn approximately 60–70 calories for a 70 kg person. This is an advanced daily volume that typically takes 15–25 minutes, including rest. Combined with a calorie-tracked diet logged in the Hint app, 200 squats a day contribute meaningfully to a calorie deficit.
How Many Squats to Burn 100 Calories?
A 70 kg person needs approximately 300–320 squats to burn 100 calories doing bodyweight squats. By body weight:
| Body Weight | Squats to Burn 100 kcal |
|---|---|
| 50 kg | ~450 squats |
| 60 kg | ~370 squats |
| 70 kg | ~315 squats |
| 80 kg | ~270 squats |
| 90 kg | ~240 squats |
| 100 kg | ~215 squats |
Weighted squats (barbell or goblet) burn more calories per rep and will reduce the total reps needed to reach 100 kcal.
Calories Burned Per Squat by Body Weight
Calorie burn scales directly with body weight. Here is the per-rep and per-100-rep breakdown:
| Body Weight | Calories Per Squat | 100 Squats |
|---|---|---|
| 50 kg | ~0.22 kcal | ~22 kcal |
| 60 kg | ~0.27 kcal | ~27 kcal |
| 70 kg | ~0.32 kcal | ~32 kcal |
| 80 kg | ~0.37 kcal | ~37 kcal |
| 90 kg | ~0.42 kcal | ~42 kcal |
| 100 kg | ~0.47 kcal | ~47 kcal |
Track Squats Calorie Burn with Hint Pro Workouts
With the Hint Pro Workouts feature on the Hint app, you can track every rep and log each set with precision — whether you're doing bodyweight squats or weighted barbell squats.
What you can do:
- Get real-time calorie estimates based on your body profile and effort
- Track squats as part of your custom strength training routine
- Monitor progress and performance over time
▶️ See Hint Pro Workouts in Action
🔓 Unlock Hint Pro Workouts with Hint Pro or Hint Premium to make every squat count.
Benefits of Squats
Squats are a compound movement engaging multiple muscle groups at once. Key benefits include:
- Builds leg strength: Targets quadriceps, hamstrings, and calves for stronger, more toned legs.
- Improves core stability: Engages core muscles, improving overall balance and stability.
- Boosts metabolism: Activating large muscle groups increases metabolic rate and aids fat burning.
- Functional fitness: Squats mimic everyday movements like sitting and standing, building practical, real-life strength.
The Pro Workouts feature on the Hint app helps you log different squat types, track progress, and ensure you're maximizing these benefits in your routine.
Popular Squat Variations
Barbell Squats
A classic squat variation, barbell squats place a weighted barbell across your shoulders, adding resistance and increasing strength gains in your legs, glutes, and core. Barbell squats burn significantly more calories per rep than bodyweight squats — a 70 kg person squatting with an additional 60 kg barbell burns approximately 0.5–0.6 kcal per rep.
Sumo Squats
Sumo squats involve standing with feet wider than shoulder-width and toes pointing outward, targeting the inner thighs and glutes more effectively than standard squats. Sumo squats calories burned are similar to standard squats — approximately 0.30–0.35 kcal per rep at 70 kg. Adding dumbbells or a barbell increases the burn further.
- Sumo squats benefit: Improved inner thigh strength, glute activation, and hip mobility.
- Sumo squats muscles worked: Inner thighs, glutes, quadriceps, and hamstrings.
Dumbbell Squats
Dumbbell squats are a beginner-friendly variation that adds resistance without the need for a barbell. Hold dumbbells at your sides or shoulders while performing a squat. The added weight increases calorie burn per rep by 10–20%, depending on dumbbell weight.
Split Squats (Bulgarian Split Squats)
Split squats position one leg behind you on an elevated surface, isolating each leg for focused quad and glute engagement. Bulgarian split squats calories burned are slightly higher than standard squats per rep — approximately 0.35–0.45 kcal per rep at 70 kg — because of the greater stability demand and single-leg loading.
Hack Squats
Hack squats are a machine-based variation that takes pressure off the lower back, focusing more on the quads. Hack squat calories burned are comparable to barbell squats per rep at the same weight, typically 0.4–0.6 kcal/rep, depending on load.
Pistol Squats
A challenging single-leg squat variation, pistol squats test strength, balance, and flexibility — ideal for advanced fitness enthusiasts. Calorie burn is higher than standard bodyweight squats due to the greater stabilisation effort required.
Sissy Squats
Sissy squats isolate the quadriceps while requiring less hip and glute engagement, making them great for targeted quad strength. They burn slightly fewer calories per rep than standard squats due to the reduced muscle mass engaged.
How Many Squats Per Day?
How many squats you should do per day depends on your fitness goals:
- Beginners: 50–100 squats per day builds endurance and strength (burns 16–32 kcal)
- Intermediate: 100–200 squats per day for continued strength gains (32–64 kcal)
- Advanced: 200–500 squats per day for high-volume conditioning (64–160 kcal)
Use the Hint app to log your daily squat count and set progressive goals over time.
Squats for Weight Loss
Squats for weight loss are effective because they engage large muscle groups, burn calories, and increase metabolic rate. However, context matters: 100 squats burn 30–40 kcal — meaningful as part of a broader routine, but not sufficient as a standalone weight-loss strategy.
The most effective approach is combining daily squats with calorie tracking. By logging your food and workouts in the Hint app, you can see exactly how squats contribute to your overall calorie deficit.
How much weight will I lose doing 50 squats a day? At 16 kcal per session (70 kg), 50 squats daily burns about 480 kcal per month — roughly 60g of fat. Visible results come from combining this with diet control rather than squats alone.
Common Squat Injuries and How to Avoid Them
Improper form can lead to knee pain after squats, thigh pain after squats, or lower back pain after squats. To avoid these:
- Warm up properly: Include stretches and mobility exercises before starting.
- Focus on form: Keep knees aligned with toes, engage your core, and avoid excessive forward lean.
- Start light: Gradually increase weight as your form becomes consistent.
Advanced Squat Variations for Strength
Jump Squats
Jump squats improve explosive power and cardiovascular fitness while building leg strength. Jump squats calories burned are higher than bodyweight squats — approximately 0.5–0.7 kcal per rep for a 70 kg person — because of the explosive effort and elevated heart rate.
Smith Machine Squats
Smith machine squats guide your movement with added stability, making it easier to focus on form. Calorie burn is similar to barbell squats at the same weight.
Explosive Squats: A plyometric variation that improves power and leg strength.
Wide Squats: Target more of the inner thighs and glutes, improving flexibility and range of motion.
Each variation can be logged in the Hint app, allowing you to track progress and explore new challenges.
Squats vs Lunges
When comparing squats and lunges, both exercises build leg strength but target muscles differently. Lunges isolate one leg at a time, focusing on balance and stability; squats engage both legs and are better for overall lower body strength and calorie burn per rep.
You can combine both exercises and log them using the Hint app for comprehensive lower-body tracking.
How the Hint Pro and Hint Premium Subscriptions Can Help
- Hint Pro: Advanced calorie tracking, adjustable daily goals based on squat workouts, and detailed workout summaries to optimize your routine.
- Hint Premium: Everything in Hint Pro plus unlimited dietitian consultations, personalized workout recommendations, and advanced nutrition tracking tailored to your specific fitness goals.
FAQ Section
1. How many calories do 100 squats burn? On average, 100 squats burn 30–40 calories for a 70 kg person. At 90 kg, expect around 40–42 kcal; at 60 kg, around 27 kcal.
2. How many calories do 50 squats burn? 50 squats burn approximately 15–16 calories for a 70 kg person. With dumbbells or a barbell, the calorie burn per rep increases by 10–25%.
3. How many calories does 1 squat burn? One bodyweight squat burns approximately 0.3–0.32 calories for a 70 kg person.
4. How many squats to burn 100 calories? A 70 kg person needs approximately 300–320 bodyweight squats to burn 100 calories. Heavier individuals need fewer squats; lighter individuals need more.
5. How many squats should I do per day? Beginners can start with 50–100 squats per day and increase over time. Advanced individuals doing 200+ squats per day will see stronger lower-body development and higher calorie burn.
6. What are the benefits of sumo squats? Sumo squats target the inner thighs and glutes, improving hip mobility, inner thigh strength, and glute activation. Calorie burn is similar to standard squats per rep.
7. Do squats burn belly fat? Squats do not directly burn belly fat — spot reduction is not possible. However, squats burn calories and build muscle mass that increases your resting metabolic rate, which contributes to overall fat loss, including the abdominal area, over time.
8. Can squats increase height? No, squats do not directly increase height. However, they improve posture and muscle strength, which can make you appear taller and more upright.
Conclusion
Squats are one of the best exercises for building strength, burning calories, and improving overall fitness. From 3 kcal for a quick set of 10 to over 150 kcal for 500 reps, the calorie burn scales efficiently with volume.
With variations like barbell squats, sumo squats, jump squats, and pistol squats, you can continuously challenge yourself and target different muscle groups.
The Hint app allows you to log your squats, track calories burned, and monitor your progress — helping you stay on track whether you're aiming to burn fat, build strength, or stay active.
Download the Hint app today and start optimizing your squat routine!
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About the Author
Dr. Krishna Athmakuri is the Co-Founder and CEO of Clearcals, where he leads the development of data-driven health technology through the Hint app. With a Ph.D. in Chemical Engineering from Rensselaer Polytechnic Institute, New York, his expertise spans analytics, protein chemistry, and biotechnology.
Earlier in his career, he developed biotherapeutics for diabetes and metabolic diseases at companies like Aurobindo Pharma and Dr. Reddy's Laboratories. At Clearcals, he now applies that scientific rigor to build personalized fitness tools, including Hint Pro Workouts, nutrition tracking, and real-time metabolic insights — helping users make smarter health decisions through technology.
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