Squash calories burned
Quick answer
Playing squash burns about 221 kcal in 30 minutes for a 70 kg person at moderate effort. One hour burns about 441 kcal.
- 30 minutes, 70 kg
- 221 kcal
- 1 hour, 70 kg
- 441 kcal
- MET used
- 7.3
- Effort or pace
- Moderate
Moderate uses the Compendium's general squash row. Easy allows lighter rallies and longer breaks, and Hard is for fast, intense games.
Calories burned by body weight
Estimated kcal for each effort level the Nibbs app offers for squash. Pick the level that matches the whole session, including normal short rests.
| Effort level | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| Easy5.5 MET | 113 kcal | 135 kcal | 158 kcal | 180 kcal | 203 kcal | 225 kcal |
| Moderate7.3 MET | 158 kcal | 189 kcal | 221 kcal | 252 kcal | 284 kcal | 315 kcal |
| Hard12 MET | 275 kcal | 330 kcal | 385 kcal | 440 kcal | 495 kcal | 550 kcal |
| Effort level | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| Easy5.5 MET | 225 kcal | 270 kcal | 315 kcal | 360 kcal | 405 kcal | 450 kcal |
| Moderate7.3 MET | 315 kcal | 378 kcal | 441 kcal | 504 kcal | 567 kcal | 630 kcal |
| Hard12 MET | 550 kcal | 660 kcal | 770 kcal | 880 kcal | 990 kcal | 1100 kcal |
- Easy:
- Relaxed, light effort.
- Moderate:
- Steady, noticeable effort. New logs in the app start here.
- Hard:
- Demanding and hard to keep up.
How this is calculated
Calories burned = (MET − 1) × body weight in kg × time in hours
MET compares the energy an activity uses with sitting at rest. Nibbs takes away 1 MET, the energy your body uses at rest (about 1 kcal per kg per hour), so it counts only the extra calories from the activity. The app rounds the result to the nearest whole kcal.
Worked example (Moderate, 70 kg, 30 minutes): (7.3 − 1) × 70 × 0.5 = 220.5, rounded to 221 kcal.
| Effort level | MET | Compendium code |
|---|---|---|
| Easy | 5.5 | Effort model |
| Moderate | 7.3 | 15652 |
| Hard | 12 | Effort model |
Compendium row for squash: code 15652, 7.3 MET.Compendium wording: “Squash, general”
Easy, Moderate and Hard come from the Nibbs effort model. They are approximate rates, based on Compendium codes 15652, 15650. They are not separate measurements of squash. A code shows next to a level only where its rate equals the row above.
Common questions
How many calories does playing squash burn in an hour?
About 441 kcal for a 70 kg person at moderate effort. At the same effort, a 50 kg person burns about 315 kcal and a 100 kg person about 630 kcal.
Does playing squash burn more calories at a harder effort?
Yes. For a 70 kg person, 30 minutes burns about 158 kcal at easy effort, 221 kcal at moderate effort and 385 kcal at hard effort. Choose the level that matches the whole session, including normal short rests.
Why are these numbers lower than some other calculators?
Nibbs counts only the calories you burn above your resting rate. It takes away 1 MET, about 1 kcal per kg of body weight per hour, because your body burns that much even when you sit still. Calculators that count total calories include this resting energy, so their numbers are higher.
How do I log squash in Nibbs?
Add Squash from the exercise library, enter how long you did it and pick Easy, Moderate or Hard. Nibbs uses the weight in your profile to estimate the calories. You can replace the estimate with your own number.
Log squash in Nibbs and get a calorie estimate automatically
Nibbs has a library of more than 1,200 exercises. Add a workout and Nibbs uses your weight to estimate the calories, next to the meals you log.
Calories burned in related activities
Values are kcal in 30 minutes for a 70 kg person, at the app's default effort level or the pace shown on each page.