2569
Squash calculator
Put your weight, minutes and MET in: 180 lb, 60 minutes, MET 12 burn 979.76 kcal — 979.76 kcal an hour, 16.33 kcal a minute.
★ SPORTS · SQUASH · CALORIES
Squash Calories Calculator: 979.76 kcal in 60 Minutes
On the defaults — 180 lb, 60 minutes, MET 12 — squash calories are 979.76 kcal, or 16.33 kcal a minute. This is the squash calories tool: turn pounds into kilograms, multiply by the MET value for calories an hour, then scale by the minutes — a session guessed from the minutes alone tells you nothing until the weight and intensity behind it are known.
What does 979.76 kcal mean?
It means a 180 lb player, playing squash for 60 minutes at MET 12, burns nine hundred and seventy-nine point seven six calories, which is 979.76 kcal an hour and 16.33 kcal a minute. The weight sets how much body is moving, the MET sets how hard each minute works, and the minutes set how long the burn runs: one more minute adds 16.33 kcal without raising the intensity, and a higher MET adds calories to every minute without adding a single extra minute. The only judgement is the MET — 12 must be the average intensity actually played, rallies and rests included, not the hardest rally alone.
Output · formula · meaning
| Output | Formula | What it means |
|---|---|---|
| Weight in kg | pounds × 0.45359237 | 81.65 kg — 180 × 0.45359237. |
| Calories an hour | MET × kg | 979.76 kcal — 12 × 81.65. |
| Total calories | per hour × minutes ÷ 60 | 979.76 kcal — 979.76 × 60 ÷ 60. |
| Calories a minute | total ÷ minutes | 16.33 kcal — 979.76 ÷ 60. |
Three things to check before you trust the number
First, check the weight honestly: 180 lb must be the weight actually moving on the court, not a weight remembered from last season — a weight remembered from last season is a burn remembered from last season too. Second, check the MET against the whole session, not the highlight: 12 must be the average across rallies and rests, because a session that mixes hard rallies with waiting between games is not a 12 all the way through, and a MET borrowed from the hardest rally lifts the whole session. Third, check the minutes against playing time: 60 minutes must be minutes actually playing, not minutes at the club — minutes on the bench, between games, and waiting to rotate in are not minutes on the court.
Worked example
180 lb, 60 minutes, MET 12. Kilograms: 180 × 0.45359237 = 81.65 kg. Per hour: 12 × 81.65 = 979.76 kcal. Total: 979.76 × 60 ÷ 60 = 979.76 kcal. Per minute: 979.76 ÷ 60 = 16.33 kcal. In practice that means an hour of vigorous squash burns about nine hundred and eighty calories — the number to set against a daily target, and the 979.76 figure to use when a longer game is weighed against a harder one.
Every branch, checked
At 90 minutes instead of 60, the burn rises to 1469.64 kcal. At 150 lb instead of 180, the burn falls to 816.47 kcal. At MET 13 instead of 12, the burn rises to 1061.41 kcal. At 45 minutes instead of 60, the burn falls to 734.82 kcal.
The reverses, worked backwards
The minutes behind 979.76 kcal are 60: at 45 minutes the burn is 734.82 kcal; at 90 minutes it is 1469.64 kcal. The weight behind 979.76 kcal is 180 lb: at 150 lb the burn is 816.47 kcal; at 200 lb it is 1088.62 kcal — the weight never touches the rate per kilogram, only the total the body burns.
What the defaults assume
The defaults assume 180 lb, 60 minutes of vigorous general squash at MET 12, with no long rests and no coaching breaks. They do not assume a gentle knockabout, a coaching session, or a doubles game with long waits — a casual game needs a lower MET, so treat 979.76 as the vigorous-game burn, not the casual-game burn.
Who uses this
- A squash player tracking a session: the 979.76 kcal sets the burn against a daily target.
- A coach planning training load: the 16.33 kcal a minute prices drills fairly.
- Someone comparing racket sports: the 979.76 kcal an hour is the rate to compare by.
- A player watching weight: the per-minute figure turns court time into calories.
Accuracy & limitations
The arithmetic is exact for the inputs entered; the judgement is the weight, the minutes actually played, and the true average MET. Real squash varies with rally length, rest time, and skill — so treat 979.76 as the planning burn for 180 lb at MET 12 for 60 minutes, and check it against one timed session before quoting it to anyone else.
Cite this calculator
Bright Side Kit, “Squash Calories Calculator: 979.76 kcal in 60 Minutes”, https://brightoolbox.com/squash-calories-calculator/, accessed 3 November 2026. Students and researchers: cite the calculator name, the page URL and the date you used it, and quote the defaults (180 lb, 60 minutes, MET 12) so the result can be checked.
Frequently asked questions
How many calories does squash burn in an hour?
979.76 kcal on the defaults: 180 lb, 60 minutes, MET 12 — 12 × 81.65 = 979.76 kcal an hour.
What does MET 12 mean?
A MET value is how many times harder an activity is than sitting still: squash at MET 12 works twelve times as hard as resting, which is why the hourly burn is so high.
Why convert pounds to kilograms first?
Because the MET formula is defined in kilograms: 180 × 0.45359237 = 81.65 kg, and multiplying MET by pounds instead overstates the burn by more than double.
How many calories does 90 minutes of squash burn?
1469.64 kcal on the defaults: the hourly rate of 979.76 kcal scaled by 90 minutes — 979.76 × 90 ÷ 60.
Does squash burn more than tennis?
At the same weight, squash burns more per hour than tennis because its MET is higher — compare the hourly rates, not session totals of different lengths.
Do I count rest breaks between games?
No — count only minutes actually playing. Minutes on the bench or waiting to rotate in are not minutes on the court, and counting them inflates the total.