Calories burned: Boxing, sparring

Name: Energy cost of Boxing, sparring
Creator: Compendium of Physical Activities

Activity: Boxing, sparring
MET value: 7.8
Compendium code: 15120
At 155 lb (70 kg): about 548 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 7.8 × 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)	177 kcal	354 kcal
110 lb (49.9 kg)	195 kcal	389 kcal
120 lb (54.4 kg)	212 kcal	425 kcal
130 lb (59.0 kg)	230 kcal	460 kcal
140 lb (63.5 kg)	248 kcal	495 kcal
150 lb (68.0 kg)	265 kcal	531 kcal
160 lb (72.6 kg)	283 kcal	566 kcal
170 lb (77.1 kg)	301 kcal	601 kcal
180 lb (81.6 kg)	318 kcal	637 kcal
190 lb (86.2 kg)	336 kcal	672 kcal
200 lb (90.7 kg)	354 kcal	708 kcal
210 lb (95.3 kg)	371 kcal	743 kcal
220 lb (99.8 kg)	389 kcal	778 kcal
230 lb (104.3 kg)	407 kcal	814 kcal
240 lb (108.9 kg)	425 kcal	849 kcal
250 lb (113.4 kg)	442 kcal	885 kcal
260 lb (117.9 kg)	460 kcal	920 kcal
270 lb (122.5 kg)	478 kcal	955 kcal
280 lb (127.0 kg)	495 kcal	991 kcal
290 lb (131.5 kg)	513 kcal	1026 kcal
300 lb (136.1 kg)	531 kcal	1061 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	176 kcal	351 kcal
50 kg	195 kcal	390 kcal
55 kg	214 kcal	429 kcal
60 kg	234 kcal	468 kcal
65 kg	254 kcal	507 kcal
70 kg	273 kcal	546 kcal
75 kg	292 kcal	585 kcal
80 kg	312 kcal	624 kcal
85 kg	332 kcal	663 kcal
90 kg	351 kcal	702 kcal
95 kg	370 kcal	741 kcal
100 kg	390 kcal	780 kcal
105 kg	410 kcal	819 kcal
110 kg	429 kcal	858 kcal
115 kg	448 kcal	897 kcal
120 kg	468 kcal	936 kcal
125 kg	488 kcal	975 kcal
130 kg	507 kcal	1014 kcal
135 kg	526 kcal	1053 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.