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  1. #1
    Registered User bigollie2006's Avatar
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    How many calories do squats burn?

    Say I am 200lbs, and I have 225lbs on my back and its heavy for me. Say, 70% of my 1RM. If I was to do a set of 10, what kind of calories and I looking at being burned? I know they have those calculators out there but thats not the type of information I want. I need some smart guys to help me on my search, I am looking for more than ballpark numbers. I know there has to be some kind of clinical out there done like this, University's exercise science departments run experiments like this all the time. Anyone got some good info for me to read?
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  2. #2
    דוד בן שמואל TravisNJ's Avatar
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    1 Million Calories per Rep.
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  3. #3
    Registered User bigollie2006's Avatar
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    Originally Posted by TravisNJ View Post
    1 Million Calories per Rep.
    Seriously man I cant find anything. I keep finding these generic calculators online. I am looking for an actual study that says someone who weighed x, lifted x amount of weight for x amount of time and used x amount of calories. I feel like it would be easier to find, theres tons of the same question, just no real answer.

    I was thinking about how back in the day when I did Smolov I was squatting 75-80%+ of my 1RM 4 times a week and still put on weight. I have always heard how effective they were because of them being full body workouts, and it just made me curious how many calories I was burning when I was doing 400lbs for 10 sets of 3

    I wish I could still do that lol

    edit when I say put on weight I meant I gained a good deal of fat. I was taking in like 4000 calories a day
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  4. #4
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  5. #5
    דוד בן שמואל TravisNJ's Avatar
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    Originally Posted by bigollie2006 View Post
    Seriously man I cant find anything.
    I look forward to someone posting an actual scientific study regarding the burning of calories whilst squatting.
    Back in the saddle.
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  6. #6
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    Originally Posted by kusok View Post


    This, give or take bout 3.50
    Adapt or Perish
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  7. #7
    דוד בן שמואל TravisNJ's Avatar
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    Originally Posted by kusok View Post


    Reps on recharge.
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  8. #8
    Registered User bigollie2006's Avatar
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    Originally Posted by TravisNJ View Post
    I look forward to someone posting an actual scientific study regarding the burning of calories whilst squatting.
    I thought I had something on pubmed but it was a dead end
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  9. #9
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  10. #10
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    Originally Posted by bigollie2006 View Post
    I thought I had something on pubmed but it was a dead end
    I don't think you're going to find a definite answer to this anyway. Too many variables to take into consideration based on the individual to come up with one specific number in relation to how much one exercise burns. After taking the individuals variables into effect you'd have to take into account the actual exercise. How much weight are you using, how many reps, range of motion, etc. etc.

    Why would this even matter anyway? Just curious as to why this is something you'd spend any time trying to research in the first place

    You could always go out and buy one of those "calorie monitors" that you wear, or whatever they are called, like the BodyBugg. It tells you how many calories you burn through out the day (supposedly up to 97% accurate) and even breaks down your day hour by hour and so on. Maybe you can strap one on, do a workout and see what it says. LOL
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  11. #11
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    Originally Posted by JayAllen20 View Post
    I don't think you're going to find a definite answer to this anyway. Too many variables to take into consideration based on the individual to come up with one specific number in relation to how much one exercise burns. After taking the individuals variables into effect you'd have to take into account the actual exercise. How much weight are you using, how many reps, range of motion, etc. etc.

    Why would this even matter anyway? Just curious as to why this is something you'd spend any time trying to research in the first place
    was just going to post this
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  12. #12
    Registered User bigollie2006's Avatar
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    Okay found this

    "No matter how strong you are, how much muscle you got, what is your power output, you need the same amount of energy to lift the same amount of weight.
    With that said, we can use the formula below

    Weight (kg) X Distance ( Meter ) = Joules

    1 cal = 4.18 joules"

    From a poster from a few years ago. It makes sense dont it? I mean you could pretty much calculate any exercise using it. There still is alot of factors that go into it though. Im gonna keep searching throughout the night and for those of you who actually get interested by this stuff Il post it up. I did find some good statistics on the rate of people who gained weight back again depending on how they lost the weight in the first place. It was kind of cool
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  13. #13
    Registered User bigollie2006's Avatar
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    Originally Posted by JayAllen20 View Post
    I don't think you're going to find a definite answer to this anyway. Too many variables to take into consideration based on the individual to come up with one specific number in relation to how much one exercise burns. After taking the individuals variables into effect you'd have to take into account the actual exercise. How much weight are you using, how many reps, range of motion, etc. etc.

    Why would this even matter anyway? Just curious as to why this is something you'd spend any time trying to research in the first place

    You could always go out and buy one of those "calorie monitors" that you wear, or whatever they are called, like the BodyBugg. It tells you how many calories you burn through out the day (supposedly up to 97% accurate) and even breaks down your day hour by hour and so on. Maybe you can strap one on, do a workout and see what it says. LOL
    Honestly its just something I'd like to know. Much like when people research different types of workouts so they can maximize their progress. Me on the other hand, I love reading about that type of stuff its really interesting to me
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  14. #14
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    Originally Posted by bigollie2006 View Post
    Okay found this

    "No matter how strong you are, how much muscle you got, what is your power output, you need the same amount of energy to lift the same amount of weight.
    With that said, we can use the formula below

    Weight (kg) X Distance ( Meter ) = Joules

    1 cal = 4.18 joules"
    The reason this doesn't work is because

    1) VAST amounts of energy used by the body is wasted as heat
    2) Different individual's muscle cells will be more or less efficient with energy.

    Whatever number you generate from that formula will be less than the energy ACTUALLY burned to lift the object.

    Keep in mind that certain aspects of the body are biomechanically designed to enable greater transfer of energy between body parts, similar to how your calves return a great deal of energy via bounce mechanism which is why they don't burn out when walking (and also why hypertrophy in calvs tends to be a genetic thing, the muscle itself is designed for efficiency rather than growth)

    Anyway, even when bulking i disregard the calories i spend working out or from exercise. I up calories if I'm not gaining properly (Lol never happened, i'm always reducing cals to minimzie fat gain, god dam efficient body)
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  15. #15
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    Originally Posted by bigollie2006 View Post
    Honestly its just something I'd like to know. Much like when people research different types of workouts so they can maximize their progress. Me on the other hand, I love reading about that type of stuff its really interesting to me
    That's cool. Nothing wrong with that. I just wasn't sure if there was some weird underlying reason as to why you needed to know
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  16. #16
    Registered User bigollie2006's Avatar
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    Originally Posted by JayAllen20 View Post
    That's cool. Nothing wrong with that. I just wasn't sure if there was some weird underlying reason as to why you needed to know
    No, I have no pressing issue that needs answered in order for me to sleep tonight. But I think about stuff all day long in class and work and when I come home, I read about what I thought about during the day.
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  17. #17
    Registered User bigollie2006's Avatar
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    Originally Posted by coals View Post
    The reason this doesn't work is because

    1) VAST amounts of energy used by the body is wasted as heat
    2) Different individual's muscle cells will be more or less efficient with energy.

    Whatever number you generate from that formula will be less than the energy ACTUALLY burned to lift the object.

    Keep in mind that certain aspects of the body are biomechanically designed to enable greater transfer of energy between body parts, similar to how your calves return a great deal of energy via bounce mechanism which is why they don't burn out when walking (and also why hypertrophy in calvs tends to be a genetic thing, the muscle itself is designed for efficiency rather than growth)

    Anyway, even when bulking i disregard the calories i spend working out or from exercise. I up calories if I'm not gaining properly (Lol never happened, i'm always reducing cals to minimzie fat gain, god dam efficient body)

    Good write up I didnt think about those things. My question wasnt to try and evaluate how many calories I personally burn from squatting, I dont squat to lose weight, I squat to maintain my muscle.

    The articles with actual numbers are just more interesting to read.
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  18. #18
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    You're on the right track with the mass and distance formula. Don't forget to convert the cals to kcals. 1 Joule = 0.000239kcal, or put another way there are 4180 Joules per kcal.

    The mechanical inefficiency of the movement will cause a bit more energy to be expended. I think you'll find the calories burned per set to be basically negligible.
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