Boxing, punching bag — calories at 140 lb (64 kg)

Boxing, punching bag has a MET value of 5.8 (Compendium code 15110). For a person weighing 140 lb (63.5 kg):

calories = 5.8 METs × 63.5 kg × hours. Estimates only.

Other activities at 140 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	908
Boxing, in ring, general	12.3	781
Rope jumping, fast pace, 120-160 skips/min	12.3	781
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	749
Judo	11.3	718
Rope skipping exercise, general	11.0	699
Boxing, punching bag, 180 b/min	10.8	686
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	654
Rope jumping, double under or more	10.0	635
Fencing, epee, competitive	9.8	622
Boxing, simulated boxing round, exercise	9.3	591
Boxing, punching bag, 120 b/min	8.5	540
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	527
Boxing, sparring	7.8	495
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	476
Circuit training, including kettlebells, some aerobic moveme	7.5	476
Kickboxing	7.3	464
Boxing, punching bag, 60 b/min	7.0	445
Fencing, general	6.0	381
Tai chi chuan, Yang style	6.0	381
Wrestling, competitive (one match = 5 minutes)	6.0	381
Circuit training, body weight exercises	6.0	381
Boxing, punching bag	5.8	368
Martial Arts, different types, slower pace, novice performer	5.3	337
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	241
Tai chi, qi gong, general	3.3	210
Stretching, mild	2.3	146
Tai chi, qi gong, sitting, light effort	1.5	95

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.