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 estimates total energy from the 2024 Adult Compendium MET category, body weight and active time. Pace converts repetitions into active minutes.
Convert pounds to kilograms with 1 lb = 0.45359237 kg. General body-weight exercise uses 3 MET, high intensity 6.5 MET, and vigorous calisthenics 7.5 MET. At 150 lb, 3 MET and 25 active reps/min, 100 repetitions take four minutes and correspond to about 14.29 kcal. These population estimates include resting energy during the active time; individual energy use varies.
- 25 air squats at 150 lb, 3 MET and 25 reps/min ≈ 3.6 kcal
- 50 air squats under the same assumptions ≈ 7.1 kcal
- 100 air squats under the same assumptions ≈ 14.3 kcal
- 250 air squats under the same assumptions ≈ 35.7 kcal
Calories Burned by Body Weight
These illustrative total-energy estimates use 3 MET and 25 active repetitions per minute, with no rest intervals.
| Body weight | 25 reps | 50 reps | 100 reps | 200 reps |
|---|---|---|---|---|
| 120 lb (54.4 kg) | 2.9 | 5.7 | 11.4 | 22.9 |
| 150 lb (68.0 kg) | 3.6 | 7.1 | 14.3 | 28.6 |
| 180 lb (81.6 kg) | 4.3 | 8.6 | 17.1 | 34.3 |
| 200 lb (90.7 kg) | 4.8 | 9.5 | 19.1 | 38.1 |
| 220 lb (99.8 kg) | 5.2 | 10.5 | 21 | 41.9 |
| 250 lb (113.4 kg) | 6 | 11.9 | 23.8 | 47.6 |
Activity Intensity and Calories
Choose the closest sustained activity intensity. The Compendium does not provide a universal 0.8/1.0/1.2 squat-depth multiplier.
| Activity category | MET | 100 reps at150 lb,25 reps/min |
|---|---|---|
| General body-weight exercise | 3.0 | 14.3 kcal |
| High-intensity body-weight exercise | 6.5 | 31.0 kcal |
| Vigorous calisthenics | 7.5 | 35.7 kcal |
Muscles Worked During Air Squats
Air squats use several muscle groups. Estimated energy depends on active duration and intensity.
- 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. This calculator estimates energy from sustained intensity and active time.
How many air squats burn 100 calories?
At 3 MET and 25 active reps/min, the model estimates 700 repetitions at 150 lb, 584 at 180 lb, and 478 at 220 lb. These are planning estimates, not measured calorie guarantees.
How many calories do 50 air squats burn?
At 3 MET and 25 active reps/min, 50 squats correspond to approximately 5.7 kcal at 120 lb, 7.1 kcal at 150 lb and 9.5 kcal at 200 lb.
Do deeper squats burn more calories?
Range of motion can change effort, but it does not establish a fixed calorie multiplier. Choose a suitable sustained body-weight activity category; technique, pace, rest and individual physiology affect actual energy use.
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.
