Boxing, sparring — calories at 220 lb (100 kg)
Boxing, sparring has a MET value of 7.8 (Compendium code 15120). For a person weighing 220 lb (99.8 kg):
| Duration | Estimated calories |
|---|
| 10 minutes | 130 kcal |
| 15 minutes | 195 kcal |
| 20 minutes | 259 kcal |
| 30 minutes | 389 kcal |
| 45 minutes | 584 kcal |
| 60 minutes | 778 kcal |
| 90 minutes | 1168 kcal |
| 120 minutes | 1557 kcal |
calories = 7.8 METs × 99.8 kg × hours. Estimates only.
Other activities at 220 lb (per hour)
| Activity | METs | kcal / hour |
|---|
| Taekwondo, combat simulation | 14.3 | 1427 |
| Boxing, in ring, general | 12.3 | 1227 |
| Rope jumping, fast pace, 120-160 skips/min | 12.3 | 1227 |
| Rope jumping, moderate pace, general, 100 to 120 skips/min, | 11.8 | 1178 |
| Judo | 11.3 | 1128 |
| Rope skipping exercise, general | 11.0 | 1098 |
| Boxing, punching bag, 180 b/min | 10.8 | 1078 |
| Martial Arts, different types, moderate pace (e.g., judo, ju | 10.3 | 1028 |
| Rope jumping, double under or more | 10.0 | 998 |
| Fencing, epee, competitive | 9.8 | 978 |
| Boxing, simulated boxing round, exercise | 9.3 | 928 |
| Boxing, punching bag, 120 b/min | 8.5 | 848 |
| Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth | 8.3 | 828 |
| Boxing, sparring | 7.8 | 778 |
| Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack | 7.5 | 748 |
| Circuit training, including kettlebells, some aerobic moveme | 7.5 | 748 |
| Kickboxing | 7.3 | 728 |
| Boxing, punching bag, 60 b/min | 7.0 | 699 |
| Fencing, general | 6.0 | 599 |
| Tai chi chuan, Yang style | 6.0 | 599 |
| Wrestling, competitive (one match = 5 minutes) | 6.0 | 599 |
| Circuit training, body weight exercises | 6.0 | 599 |
| Boxing, punching bag | 5.8 | 579 |
| Martial Arts, different types, slower pace, novice performer | 5.3 | 529 |
| Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod | 3.8 | 379 |
| Tai chi, qi gong, general | 3.3 | 329 |
| Stretching, mild | 2.3 | 230 |
| Tai chi, qi gong, sitting, light effort | 1.5 | 150 |
Other weights: 200 lb · 210 lb · 230 lb · 240 lb · all weights
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.