Squash Calories Calculator
Written by Thierno Sadou Diallo, formula verified per our methodology • Last checked on 9/10/2026
Calories burned playing squash are calculated with MET × weight (kg) × duration (h). A recreational 45-minute session for a 75 kg person burns about 411 kcal (MET of 7.3).
Explanation
Squash is regularly cited among the most cardiovascularly demanding racket sports: played in a confined space, it forces short, explosive, repeated movements (lunges, direction changes, few-meter sprints) that keep the heart rate high with almost no downtime, unlike tennis where rallies are broken up by longer pauses. The Compendium of Physical Activities, the international reference for MET (metabolic equivalent) values, distinguishes recreational squash (easy rallies, 7.3 MET) from competitive squash (a hard-fought high-intensity match, 12.0 MET), the latter being one of the highest MET values in the entire database for a racket sport. This calculator applies the MET × weight × duration formula, the same one used by our tennis calories calculator or our running calories calculator, with competitive squash reaching a MET value in the same range as a moderate run. Actual expenditure depends heavily on the players' level and the effective rally time: between two evenly matched players, points get longer and intensity rises, whereas a marked mismatch shortens rallies and lowers the average expenditure.
Example: a recreational 45-minute session, 75 kg
Inputs
Body weight: 75 kg. Duration: 45 min (0.75 h). Intensity: recreational / rally (7.3 MET).
Calculation
Calories = 7.3 × 75 × 0.75 ≈ 411 kcal.
Result
This recreational 45-minute squash session burns about 411 kcal.
Frequently asked questions
Why does squash burn more calories than tennis for the same duration?
Because squash is played in an enclosed, small space, where rallies follow one another with almost no interruption: the ball stays in play longer, movements are more frequent, and recovery time between points is much shorter than in tennis. The heart rate therefore stays continuously high, which raises the average energy expenditure over the whole session.
How do I know if I'm playing at "recreational" or "competitive" intensity?
"Competitive" intensity (12.0 MET) corresponds to a hard-fought match between evenly matched players, with long points, constant movement, and marked breathlessness. "Recreational" intensity (7.3 MET) corresponds to easier rallies, with shorter points and regular pauses, typical of a relaxed session between partners of different levels.
Does warm-up and cool-down time count in the duration?
This calculator assumes the duration entered corresponds to the effective playing time at the chosen intensity. Warm-up (light jogging, drills) and cool-down are at a noticeably lower intensity (around 3 to 5 MET): including them in the duration at 7.3 or 12 MET would overstate the session's actual expenditure.