About

Squats are a compound movement engaging the largest muscle groups in the body (quadriceps, hamstrings, glutes). Because of this mass recruitment, standard calorie calculators often underestimate the energy expenditure of a heavy squat session. This tool distinguishes between high-rep bodyweight squats (aerobic conditioning) and heavy weighted squats (anaerobic strength).

The calculation implements a "Volume Load" adjustment. While MET values cover the general effort, adding external load (barbells, kettlebells) drastically increases the mechanical work required. If the external weight exceeds 20% of your body mass, the algorithm applies a multiplier to the base metabolic rate to account for the increased stabilization and force production demands.

Formulas

The calculator uses a hybrid approach combining METs with a Load Multiplier derived from the ratio of External Weight to Body Weight.

BaseBurn = 0.0175 × MET × Weight_kg

LoadRatio = AddedWeightBodyWeight

If the Load Ratio exceeds 0.2 (20%), a multiplier is applied:

TotalKcal = BaseBurn × Minutes × {

1.2 if LoadRatio > 0.21.0 otherwise

Reference Data

Style	Effort Level	METs	Load Factor	Burn/15min (80kg)
Bodyweight Squats	Light (Slow)	5.0	1.0x	105 kcal
Bodyweight Squats	Vigorous (Fast)	8.0	1.0x	168 kcal
Goblet Squat (10kg)	Moderate	6.0	1.1x	138 kcal
Barbell Squat (Heavy)	Vigorous	8.0	1.25x	210 kcal
Jump Squats	Explosive	10.0	1.0x	210 kcal
Wall Sit	Isometric	3.5	1.0x	73 kcal

Frequently Asked Questions

The result primarily shows the caloric burn *during* the exercise. However, heavy weighted squats create significant Excess Post-exercise Oxygen Consumption (EPOC), which can increase calorie burn by 5-15% for hours after the session. This tool provides the conservative, direct burn value.

Input the total duration of the squatting activity, including rest periods between sets *only if* the rest is short (< 2 mins). If you are powerlifting with 5-minute rests, only input the active time under the bar (or lower the intensity setting).

Volume Load is (Sets × Reps × Weight). While this calculator uses METs for the metabolic baseline, it uses the concept of load to trigger the "Heavy Lift" multiplier, recognizing that squatting 100kg requires more energy than squatting air, even at the same heart rate.