Estimate air-squat calories from reps, pace, body weight, and a Compendium MET intensity, or reverse-calculate the repetitions and time for a calorie target.
Air Squat Calorie Formula
The calculator uses a simple rep-based formula tied to body weight and squat depth.
For kilograms, use 0.00589 instead of 0.00267. Basic mode uses a depth factor of 1.0. Advanced mode lets you switch to 0.8 for half squats, 1.0 for standard squats, and 1.2 for deep squats. At 150 lbs, each standard air squat is 0.40 calories.
- 25 air squats at 150 lbs = 10 calories
- 50 air squats at 150 lbs = 20 calories
- 100 air squats at 150 lbs = 40 calories
- 250 air squats at 150 lbs = 100 calories
Calories Burned by Body Weight
These numbers use standard-depth air squats.
| Body Weight | 25 Squats | 50 Squats | 100 Squats | 200 Squats |
|---|---|---|---|---|
| 120 lbs (54.4 kg) | 8.0 | 16.0 | 32.0 | 64.1 |
| 150 lbs (68.0 kg) | 10.0 | 20.0 | 40.1 | 80.1 |
| 180 lbs (81.6 kg) | 12.0 | 24.0 | 48.1 | 96.1 |
| 200 lbs (90.7 kg) | 13.4 | 26.7 | 53.4 | 106.8 |
| 220 lbs (99.8 kg) | 14.7 | 29.4 | 58.7 | 117.5 |
| 250 lbs (113.4 kg) | 16.7 | 33.4 | 66.8 | 133.5 |
Squat Depth and Calories
Advanced mode adjusts calories based on how much range of motion you use.
| Squat Depth | Depth Factor | 100 Squats at 150 lbs |
|---|---|---|
| Half Squat | 0.8 | 32.0 calories |
| Standard Squat | 1.0 | 40.1 calories |
| Deep Squat | 1.2 | 48.1 calories |
Muscles Worked During Air Squats
Air squats use a large amount of muscle at the same time, which is why calories add up quickly as reps climb.
- Quadriceps: drive knee extension on the way up.
- Glutes: power hip extension out of the bottom position.
- Hamstrings and adductors: support hip drive and stabilize the legs.
- Core and spinal erectors: keep the torso upright through each rep.
- Calves: help control ankle position and balance.
FAQs
What is a standard air squat?
A standard air squat starts standing tall, lowers until the thighs reach about parallel, then returns to full extension. That is the default setting used in Basic mode.
How many air squats burn 100 calories?
At 150 lbs, it takes 250 standard air squats. At 180 lbs, it takes 208. At 220 lbs, it takes 170.
How many calories do 50 air squats burn?
At 120 lbs, 50 air squats burns 16 calories. At 150 lbs, it burns 20. At 200 lbs, it burns 26.7.
Do deeper squats burn more calories?
Yes. In Advanced mode, half squats use a 0.8 factor, standard squats use 1.0, and deep squats use 1.2. At 150 lbs, that moves 100 reps from 32.0 calories to 48.1 calories.
Are air squats good for conditioning?
Yes. Air squats raise heart rate quickly while training the quads, glutes, hamstrings, calves, and core. They fit well into circuits, warm-ups, and high-rep finishers.
