Estimate calories burned doing goblet squats from your body weight and sets and reps, with calories per squat, or from active time or a calorie target.
How the Goblet Squat Calorie Calculator Works
The default option uses the 2024 Adult Compendium’s general 5.0-MET squat and deadlift category; the alternative uses its 3.5-MET varied-resistance category. These are activity proxies, not measured energy values for an individual’s goblet squats.
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 derive cumulative active time, excluding rest intervals. Optional goblet load produces external-load volume in kg-reps or lb-reps without directly altering the MET calorie rate.
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 codes 02052 and 02054.
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.
