Calories Burned Squash
Calorie Calculator
About squash
Squash carries a reputation as the hardest of the racquet sports, and the Compendium is split down the middle about it. The general rating is 7.3 METs, roughly 513 calories an hour for a 155 lb player. A second entry, inherited from a 1978 activity questionnaire, puts squash at 12.0, which would be 844. Both describe games that get played. The first is a club match where the ball dies in the back corners and everyone walks back to the T. The second is two evenly matched players keeping the ball warm and the rallies long, and the gap between those two nights is where the whole spread lives.
Calories Burned by Body Weight
Calories burned per 30 minutes of squash at moderate intensity (MET 7.3)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 199 cal |
| 140 lbs (64 kg) | 232 cal |
| 155 lbs (70 kg)Reference | 257 cal |
| 170 lbs (77 kg) | 281 cal |
| 185 lbs (84 kg) | 306 cal |
| 200 lbs (91 kg) | 331 cal |
| 220 lbs (100 kg) | 364 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 128 cal |
| 30 minutesReference | 257 cal |
| 45 minutes | 385 cal |
| 60 minutes | 513 cal |
| 90 minutes | 770 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of squash burns enough calories to offset:
Based on 257 calories burned (30 min at 155 lbs)
Tips for Squash
- Move back to the T between shots and make the ball come to you, chasing it into the corners is what empties the legs
- Hit length before anything clever, a drive that dies in the back corner wins more points than a drop shot ever will
- Warm the ball up before you start scoring, a cold ball barely bounces and every rally ends in two shots
- Wear eye protection, a squash ball is exactly the size that fits an eye socket
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