Calories burned: Boxing, simulated boxing round, exercise

Name: Energy cost of Boxing, simulated boxing round, exercise
Creator: Compendium of Physical Activities

Activity: Boxing, simulated boxing round, exercise
MET value: 9.3
Compendium code: 15125
At 155 lb (70 kg): about 654 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 9.3 × body weight in kg × hours. Individual energy use varies with fitness, technique and intensity.

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By body weight (pounds)

Body weight	30 minutes	60 minutes
100 lb (45.4 kg)	211 kcal	422 kcal
110 lb (49.9 kg)	232 kcal	464 kcal
120 lb (54.4 kg)	253 kcal	506 kcal
130 lb (59.0 kg)	274 kcal	548 kcal
140 lb (63.5 kg)	295 kcal	591 kcal
150 lb (68.0 kg)	316 kcal	633 kcal
160 lb (72.6 kg)	337 kcal	675 kcal
170 lb (77.1 kg)	359 kcal	717 kcal
180 lb (81.6 kg)	380 kcal	759 kcal
190 lb (86.2 kg)	401 kcal	801 kcal
200 lb (90.7 kg)	422 kcal	844 kcal
210 lb (95.3 kg)	443 kcal	886 kcal
220 lb (99.8 kg)	464 kcal	928 kcal
230 lb (104.3 kg)	485 kcal	970 kcal
240 lb (108.9 kg)	506 kcal	1012 kcal
250 lb (113.4 kg)	527 kcal	1055 kcal
260 lb (117.9 kg)	548 kcal	1097 kcal
270 lb (122.5 kg)	569 kcal	1139 kcal
280 lb (127.0 kg)	591 kcal	1181 kcal
290 lb (131.5 kg)	612 kcal	1223 kcal
300 lb (136.1 kg)	633 kcal	1266 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	209 kcal	419 kcal
50 kg	233 kcal	465 kcal
55 kg	256 kcal	512 kcal
60 kg	279 kcal	558 kcal
65 kg	302 kcal	604 kcal
70 kg	326 kcal	651 kcal
75 kg	349 kcal	698 kcal
80 kg	372 kcal	744 kcal
85 kg	395 kcal	791 kcal
90 kg	419 kcal	837 kcal
95 kg	442 kcal	884 kcal
100 kg	465 kcal	930 kcal
105 kg	488 kcal	977 kcal
110 kg	512 kcal	1023 kcal
115 kg	535 kcal	1070 kcal
120 kg	558 kcal	1116 kcal
125 kg	581 kcal	1162 kcal
130 kg	604 kcal	1209 kcal
135 kg	628 kcal	1256 kcal

Compared with other training

Activity	METs
Taekwondo, combat simulation	14.3
Boxing, in ring, general	12.3
Rope jumping, fast pace, 120-160 skips/min	12.3
Rope jumping, moderate pace, general, 100 to 120 skips/min, 2 foot skip, plain bounce	11.8
Judo	11.3
Rope skipping exercise, general	11.0
Boxing, punching bag, 180 b/min	10.8
Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing)	10.3
Rope jumping, double under or more	10.0
Fencing, epee, competitive	9.8
Boxing, simulated boxing round, exercise	9.3
Boxing, punching bag, 120 b/min	8.5
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce	8.3
Boxing, sparring	7.8
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort	7.5
Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity	7.5
Kickboxing	7.3
Boxing, punching bag, 60 b/min	7.0
Fencing, general	6.0
Tai chi chuan, Yang style	6.0
Wrestling, competitive (one match = 5 minutes)	6.0
Circuit training, body weight exercises	6.0
Boxing, punching bag	5.8
Martial Arts, different types, slower pace, novice performers, practice	5.3
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort	3.8
Tai chi, qi gong, general	3.3
Stretching, mild	2.3
Tai chi, qi gong, sitting, light effort	1.5

Source: 2024 Adult Compendium of Physical Activities (Herrmann et al., J Sport Health Sci 2024), pacompendium.com. MET values are reproduced unchanged.

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.