フォースクエアの消費カロリーをMETS換算で、体重別でまとめました。単位はkcal（キロカロリー）。
フォースクエアの消費カロリー
| 動作 | フォースクエア |
| METS | 5.8 |
| 時間 （分） |
10 | 20 | 30 | 40 | 50 | 60 |
|---|---|---|---|---|---|---|
| 40kg | 40.6 | 81.2 | 121.8 | 162.4 | 203 | 243.6 |
| 41kg | 41.6 | 83.2 | 124.8 | 166.5 | 208.1 | 249.7 |
| 42kg | 42.6 | 85.3 | 127.9 | 170.5 | 213.2 | 255.8 |
| 43kg | 43.6 | 87.3 | 130.9 | 174.6 | 218.2 | 261.9 |
| 44kg | 44.7 | 89.3 | 134 | 178.6 | 223.3 | 268 |
| 45kg | 45.7 | 91.4 | 137 | 182.7 | 228.4 | 274.1 |
| 46kg | 46.7 | 93.4 | 140.1 | 186.8 | 233.5 | 280.1 |
| 47kg | 47.7 | 95.4 | 143.1 | 190.8 | 238.5 | 286.2 |
| 48kg | 48.7 | 97.4 | 146.2 | 194.9 | 243.6 | 292.3 |
| 49kg | 49.7 | 99.5 | 149.2 | 198.9 | 248.7 | 298.4 |
| 50kg | 50.8 | 101.5 | 152.3 | 203 | 253.8 | 304.5 |
| 51kg | 51.8 | 103.5 | 155.3 | 207.1 | 258.8 | 310.6 |
| 52kg | 52.8 | 105.6 | 158.3 | 211.1 | 263.9 | 316.7 |
| 53kg | 53.8 | 107.6 | 161.4 | 215.2 | 269 | 322.8 |
| 54kg | 54.8 | 109.6 | 164.4 | 219.2 | 274.1 | 328.9 |
| 55kg | 55.8 | 111.7 | 167.5 | 223.3 | 279.1 | 335 |
| 56kg | 56.8 | 113.7 | 170.5 | 227.4 | 284.2 | 341 |
| 57kg | 57.9 | 115.7 | 173.6 | 231.4 | 289.3 | 347.1 |
| 58kg | 58.9 | 117.7 | 176.6 | 235.5 | 294.4 | 353.2 |
| 59kg | 59.9 | 119.8 | 179.7 | 239.5 | 299.4 | 359.3 |
| 60kg | 60.9 | 121.8 | 182.7 | 243.6 | 304.5 | 365.4 |
| 61kg | 61.9 | 123.8 | 185.7 | 247.7 | 309.6 | 371.5 |
| 62kg | 62.9 | 125.9 | 188.8 | 251.7 | 314.7 | 377.6 |
| 63kg | 63.9 | 127.9 | 191.8 | 255.8 | 319.7 | 383.7 |
| 64kg | 65 | 129.9 | 194.9 | 259.8 | 324.8 | 389.8 |
| 65kg | 66 | 132 | 197.9 | 263.9 | 329.9 | 395.9 |
| 66kg | 67 | 134 | 201 | 268 | 335 | 401.9 |
| 67kg | 68 | 136 | 204 | 272 | 340 | 408 |
| 68kg | 69 | 138 | 207.1 | 276.1 | 345.1 | 414.1 |
| 69kg | 70 | 140.1 | 210.1 | 280.1 | 350.2 | 420.2 |
| 70kg | 71.1 | 142.1 | 213.2 | 284.2 | 355.3 | 426.3 |
| 71kg | 72.1 | 144.1 | 216.2 | 288.3 | 360.3 | 432.4 |
| 72kg | 73.1 | 146.2 | 219.2 | 292.3 | 365.4 | 438.5 |
| 73kg | 74.1 | 148.2 | 222.3 | 296.4 | 370.5 | 444.6 |
| 74kg | 75.1 | 150.2 | 225.3 | 300.4 | 375.6 | 450.7 |
| 75kg | 76.1 | 152.3 | 228.4 | 304.5 | 380.6 | 456.8 |
| 76kg | 77.1 | 154.3 | 231.4 | 308.6 | 385.7 | 462.8 |
| 77kg | 78.2 | 156.3 | 234.5 | 312.6 | 390.8 | 468.9 |
| 78kg | 79.2 | 158.3 | 237.5 | 316.7 | 395.9 | 475 |
| 79kg | 80.2 | 160.4 | 240.6 | 320.7 | 400.9 | 481.1 |
| 80kg | 81.2 | 162.4 | 243.6 | 324.8 | 406 | 487.2 |
| 81kg | 82.2 | 164.4 | 246.6 | 328.9 | 411.1 | 493.3 |
| 82kg | 83.2 | 166.5 | 249.7 | 332.9 | 416.2 | 499.4 |
| 83kg | 84.2 | 168.5 | 252.7 | 337 | 421.2 | 505.5 |
| 84kg | 85.3 | 170.5 | 255.8 | 341 | 426.3 | 511.6 |
| 85kg | 86.3 | 172.6 | 258.8 | 345.1 | 431.4 | 517.7 |
| 86kg | 87.3 | 174.6 | 261.9 | 349.2 | 436.5 | 523.7 |
| 87kg | 88.3 | 176.6 | 264.9 | 353.2 | 441.5 | 529.8 |
| 88kg | 89.3 | 178.6 | 268 | 357.3 | 446.6 | 535.9 |
| 89kg | 90.3 | 180.7 | 271 | 361.3 | 451.7 | 542 |
| 90kg | 91.4 | 182.7 | 274.1 | 365.4 | 456.8 | 548.1 |
| 91kg | 92.4 | 184.7 | 277.1 | 369.5 | 461.8 | 554.2 |
| 92kg | 93.4 | 186.8 | 280.1 | 373.5 | 466.9 | 560.3 |
| 93kg | 94.4 | 188.8 | 283.2 | 377.6 | 472 | 566.4 |
| 94kg | 95.4 | 190.8 | 286.2 | 381.6 | 477.1 | 572.5 |
| 95kg | 96.4 | 192.9 | 289.3 | 385.7 | 482.1 | 578.6 |
| 96kg | 97.4 | 194.9 | 292.3 | 389.8 | 487.2 | 584.6 |
| 97kg | 98.5 | 196.9 | 295.4 | 393.8 | 492.3 | 590.7 |
| 98kg | 99.5 | 198.9 | 298.4 | 397.9 | 497.4 | 596.8 |
| 99kg | 100.5 | 201 | 301.5 | 401.9 | 502.4 | 602.9 |
| 100kg | 101.5 | 203 | 304.5 | 406 | 507.5 | 609 |
