Estimate calories burned from squat jumps using your body weight, number of jumps, and optional jump height for a personalized kcal total.
Squat Jump Calories Burned Formula
Basic mode uses body weight and jump count. Advanced mode also adjusts for average jump height.
- 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
- Select Basic or Advanced.
- Enter your body weight in pounds.
- Enter your total squat jumps.
- In Advanced mode, 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
Advanced mode 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 in Advanced mode.
Example
A 160-pound person doing 100 squat jumps burns 23.00 calories in Basic mode.
If the same person averages a 15-inch jump height in Advanced mode, the total becomes 28.75 calories.
