Boxing, punching bag — calories at 300 lb (136 kg)

Boxing, punching bag has a MET value of 5.8 (Compendium code 15110). For a person weighing 300 lb (136.1 kg):

calories = 5.8 METs × 136.1 kg × hours. Estimates only.

Other activities at 300 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1946
Boxing, in ring, general	12.3	1674
Rope jumping, fast pace, 120-160 skips/min	12.3	1674
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	1606
Judo	11.3	1538
Rope skipping exercise, general	11.0	1497
Boxing, punching bag, 180 b/min	10.8	1470
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	1402
Rope jumping, double under or more	10.0	1361
Fencing, epee, competitive	9.8	1334
Boxing, simulated boxing round, exercise	9.3	1266
Boxing, punching bag, 120 b/min	8.5	1157
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	1129
Boxing, sparring	7.8	1061
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	1021
Circuit training, including kettlebells, some aerobic moveme	7.5	1021
Kickboxing	7.3	993
Boxing, punching bag, 60 b/min	7.0	953
Fencing, general	6.0	816
Tai chi chuan, Yang style	6.0	816
Wrestling, competitive (one match = 5 minutes)	6.0	816
Circuit training, body weight exercises	6.0	816
Boxing, punching bag	5.8	789
Martial Arts, different types, slower pace, novice performer	5.3	721
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	517
Tai chi, qi gong, general	3.3	449
Stretching, mild	2.3	313
Tai chi, qi gong, sitting, light effort	1.5	204

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.