King's Kung-Fu& Tai Chi

Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 260 lb (118 kg)

Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort has a MET value of 3.8 (Compendium code 02022). For a person weighing 260 lb (117.9 kg):

DurationEstimated calories
10 minutes75 kcal
15 minutes112 kcal
20 minutes149 kcal
30 minutes224 kcal
45 minutes336 kcal
60 minutes448 kcal
90 minutes672 kcal
120 minutes896 kcal

calories = 3.8 METs × 117.9 kg × hours. Estimates only.

Other activities at 260 lb (per hour)

ActivityMETskcal / hour
Taekwondo, combat simulation14.31686
Boxing, in ring, general12.31451
Rope jumping, fast pace, 120-160 skips/min12.31451
Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.81392
Judo11.31333
Rope skipping exercise, general11.01297
Boxing, punching bag, 180 b/min10.81274
Martial Arts, different types, moderate pace (e.g., judo, ju10.31215
Rope jumping, double under or more10.01179
Fencing, epee, competitive9.81156
Boxing, simulated boxing round, exercise9.31097
Boxing, punching bag, 120 b/min8.51002
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth8.3979
Boxing, sparring7.8920
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack7.5885
Circuit training, including kettlebells, some aerobic moveme7.5885
Kickboxing7.3861
Boxing, punching bag, 60 b/min7.0826
Fencing, general6.0708
Tai chi chuan, Yang style6.0708
Wrestling, competitive (one match = 5 minutes)6.0708
Circuit training, body weight exercises6.0708
Boxing, punching bag5.8684
Martial Arts, different types, slower pace, novice performer5.3625
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod3.8448
Tai chi, qi gong, general3.3389
Stretching, mild2.3271
Tai chi, qi gong, sitting, light effort1.5177

Other weights: 240 lb · 250 lb · 270 lb · 280 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.

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