Squats can be an effective component of a weight loss program, but they work best as part of a comprehensive approach that includes dietary changes and overall calorie reduction. Squats build and strengthen large muscle groups—particularly the quadriceps, glutes, and hamstrings—which increases muscle mass. Since muscle tissue requires more energy at rest than fat tissue, having more muscle can modestly boost your metabolic rate over time. During a squat workout itself, you burn calories both during the exercise and in the recovery period afterward through increased oxygen consumption. However, the calorie burn from squats alone is typically less than what you'd achieve through sustained cardiovascular exercise of the same duration. The real benefit comes from building muscle while in a calorie deficit: muscle preserves your metabolism and body composition as you lose weight, whereas losing weight without exercise often results in muscle loss alongside fat loss. For weight loss specifically, the most important factor remains overall calorie intake—you cannot out-exercise a poor diet. Squats are best viewed as a strength-training tool that supports weight loss by building lean mass and improving body composition, rather than as a primary fat-burning exercise. Combined with cardio, dietary discipline, and consistency, squats can meaningfully contribute to your weight loss goals.