Estimate jump squat calories burned from your body weight and number of jumps, or find how many squat jumps you need to burn a calorie goal.
Squat Jump Calories Burned Formula
The calculator uses body weight and jump count, with a standard 12-inch jump height you can change.
- Weightlb = body weight in pounds
- Jumps = total squat jumps completed
- JumpHeightin = average jump height in inches
What Are Squat Jumps?
Squat jumps are an explosive lower-body exercise that combines a fast squat, vertical jump, and controlled landing. They train leg power, repeated force production, balance, and coordination while keeping the movement simple to count rep by rep.
How to Use the Calculator
- Choose calories burned or squat jumps needed for a calorie goal.
- Enter your body weight in pounds or kilograms.
- Enter your total squat jumps or calorie goal.
- Optionally, open Jump height and enter your average jump height.
- Click Calculate.
Calories Burned per 100 Squat Jumps
The table below uses a standard 12-inch jump height.
| Body Weight | Calories per 100 Jumps |
|---|---|
| 120 lb | 17.25 |
| 140 lb | 20.13 |
| 160 lb | 23.00 |
| 180 lb | 25.88 |
| 200 lb | 28.75 |
| 220 lb | 31.63 |
| 240 lb | 34.50 |
Advanced Mode Height Multipliers
The jump height setting scales the result from the standard 12-inch jump height.
| Average Jump Height | Multiplier |
|---|---|
| 8 inches | 0.67x |
| 10 inches | 0.83x |
| 12 inches | 1.00x |
| 15 inches | 1.25x |
| 18 inches | 1.50x |
What Changes Calorie Burn?
- Body weight: More body mass raises the calories burned per jump.
- Total jumps: More reps increase total calories almost directly.
- Jump height: Higher jumps raise the calories burned per rep.
Example
A 160-pound person doing 100 squat jumps burns 23.00 calories at the standard 12-inch jump height.
If the same person averages a 15-inch jump height, the total becomes 28.75 calories.
