Estimate goblet-squat calories from active time or sets and reps, with squat-load volume and target-time results.
How the Goblet Squat Calorie Calculator Works
The default squat-focused option uses the Compendium’s 5.0-MET squat and deadlift category; controlled varied-resistance sets use 3.5 MET.
Formula: gross kcal = MET x 3.5 x body mass in kg / 200 x active minutes
What the Results Show
The primary result is the gross calorie estimate or the time required for a target. Supporting results show calories above rest, calorie rate, the selected activity value, and substituted calculation steps.
Calculator-Specific Detail
Sets, repetitions, and tempo can derive time while goblet load produces volume outputs without directly altering calories.
Assumptions and Limitations
MET categories describe activity energy cost, not a universal calorie value for each kilogram lifted. MET estimates describe typical energy cost for groups, so an individual’s result can vary with technique, conditioning, rest behavior, and equipment.
Browse the complete Strength Training calorie calculator collection or return to the Sports & Fitness Calculators hub.
Sources
2024 Adult Compendium of Physical Activities, Conditioning Exercise and Inactivity activity codes.
Herrmann, Willis, Ainsworth, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024.