King's Kung-Fu& Tai Chi

Calories burned in martial arts training

MET values and calories per hour for 28 martial arts and conditioning activities, from the 2024 Adult Compendium of Physical Activities.

Calorie calculator

ActivityMETskcal/h at 155 lbkcal/h at 200 lb
Taekwondo, combat simulation (15432)14.310051297
Boxing, in ring, general (15100)12.38651116
Rope jumping, fast pace, 120-160 skips/min (15550)12.38651116
Rope jumping, moderate pace, general, 100 to 120 skips/min, 2 foot skip, plain bounce (15551)11.88301070
Judo (15433)11.37941025
Rope skipping exercise, general (02068)11.0773998
Boxing, punching bag, 180 b/min (15118)10.8759980
Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing) (15430)10.3724934
Rope jumping, double under or more (15554)10.0703907
Fencing, epee, competitive (15203)9.8689889
Boxing, simulated boxing round, exercise (15125)9.3654844
Boxing, punching bag, 120 b/min (15115)8.5598771
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce (15552)8.3584753
Boxing, sparring (15120)7.8548708
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort (02020)7.5527680
Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity (02040)7.5527680
Kickboxing (15457)7.3513662
Boxing, punching bag, 60 b/min (15113)7.0492635
Fencing, general (15200)6.0422544
Tai chi chuan, Yang style (15674)6.0422544
Wrestling, competitive (one match = 5 minutes) (15730)6.0422544
Circuit training, body weight exercises (02032)6.0422544
Boxing, punching bag (15110)5.8408526
Martial Arts, different types, slower pace, novice performers, practice (15425)5.3373481
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort (02022)3.8267345
Tai chi, qi gong, general (15670)3.3232299
Stretching, mild (02101)2.3162209
Tai chi, qi gong, sitting, light effort (15672)1.5105136

calories = METs × body weight (kg) × hours. Source: 2024 Adult Compendium of Physical Activities, pacompendium.com.

Data: Adult Compendium of Physical Activities (2024) (Free to use, including commercially, with citation; MET values unchanged (terms on pacompendium.com)). Retrieved 2026-10-22.

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