Boxing, punching bag — calories at 200 lb (91 kg)

Boxing, punching bag has a MET value of 5.8 (Compendium code 15110). For a person weighing 200 lb (90.7 kg):

calories = 5.8 METs × 90.7 kg × hours. Estimates only.

Other activities at 200 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1297
Boxing, in ring, general	12.3	1116
Rope jumping, fast pace, 120-160 skips/min	12.3	1116
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	1070
Judo	11.3	1025
Rope skipping exercise, general	11.0	998
Boxing, punching bag, 180 b/min	10.8	980
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	934
Rope jumping, double under or more	10.0	907
Fencing, epee, competitive	9.8	889
Boxing, simulated boxing round, exercise	9.3	844
Boxing, punching bag, 120 b/min	8.5	771
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	753
Boxing, sparring	7.8	708
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	680
Circuit training, including kettlebells, some aerobic moveme	7.5	680
Kickboxing	7.3	662
Boxing, punching bag, 60 b/min	7.0	635
Fencing, general	6.0	544
Tai chi chuan, Yang style	6.0	544
Wrestling, competitive (one match = 5 minutes)	6.0	544
Circuit training, body weight exercises	6.0	544
Boxing, punching bag	5.8	526
Martial Arts, different types, slower pace, novice performer	5.3	481
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	345
Tai chi, qi gong, general	3.3	299
Stretching, mild	2.3	209
Tai chi, qi gong, sitting, light effort	1.5	136

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.