Boxing, punching bag — calories at 160 lb (73 kg)

Boxing, punching bag has a MET value of 5.8 (Compendium code 15110). For a person weighing 160 lb (72.6 kg):

calories = 5.8 METs × 72.6 kg × hours. Estimates only.

Other activities at 160 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1038
Boxing, in ring, general	12.3	893
Rope jumping, fast pace, 120-160 skips/min	12.3	893
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	856
Judo	11.3	820
Rope skipping exercise, general	11.0	798
Boxing, punching bag, 180 b/min	10.8	784
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	748
Rope jumping, double under or more	10.0	726
Fencing, epee, competitive	9.8	711
Boxing, simulated boxing round, exercise	9.3	675
Boxing, punching bag, 120 b/min	8.5	617
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	602
Boxing, sparring	7.8	566
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	544
Circuit training, including kettlebells, some aerobic moveme	7.5	544
Kickboxing	7.3	530
Boxing, punching bag, 60 b/min	7.0	508
Fencing, general	6.0	435
Tai chi chuan, Yang style	6.0	435
Wrestling, competitive (one match = 5 minutes)	6.0	435
Circuit training, body weight exercises	6.0	435
Boxing, punching bag	5.8	421
Martial Arts, different types, slower pace, novice performer	5.3	385
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	276
Tai chi, qi gong, general	3.3	239
Stretching, mild	2.3	167
Tai chi, qi gong, sitting, light effort	1.5	109

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.