Calories burned: Judo

Name: Energy cost of Judo
Creator: Compendium of Physical Activities

Activity: Judo
MET value: 11.3
Compendium code: 15433
At 155 lb (70 kg): about 794 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 11.3 × 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)	256 kcal	513 kcal
110 lb (49.9 kg)	282 kcal	564 kcal
120 lb (54.4 kg)	308 kcal	615 kcal
130 lb (59.0 kg)	333 kcal	666 kcal
140 lb (63.5 kg)	359 kcal	718 kcal
150 lb (68.0 kg)	384 kcal	769 kcal
160 lb (72.6 kg)	410 kcal	820 kcal
170 lb (77.1 kg)	436 kcal	871 kcal
180 lb (81.6 kg)	461 kcal	923 kcal
190 lb (86.2 kg)	487 kcal	974 kcal
200 lb (90.7 kg)	513 kcal	1025 kcal
210 lb (95.3 kg)	538 kcal	1076 kcal
220 lb (99.8 kg)	564 kcal	1128 kcal
230 lb (104.3 kg)	589 kcal	1179 kcal
240 lb (108.9 kg)	615 kcal	1230 kcal
250 lb (113.4 kg)	641 kcal	1281 kcal
260 lb (117.9 kg)	666 kcal	1333 kcal
270 lb (122.5 kg)	692 kcal	1384 kcal
280 lb (127.0 kg)	718 kcal	1435 kcal
290 lb (131.5 kg)	743 kcal	1486 kcal
300 lb (136.1 kg)	769 kcal	1538 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	254 kcal	509 kcal
50 kg	282 kcal	565 kcal
55 kg	311 kcal	622 kcal
60 kg	339 kcal	678 kcal
65 kg	367 kcal	734 kcal
70 kg	396 kcal	791 kcal
75 kg	424 kcal	848 kcal
80 kg	452 kcal	904 kcal
85 kg	480 kcal	961 kcal
90 kg	509 kcal	1017 kcal
95 kg	537 kcal	1074 kcal
100 kg	565 kcal	1130 kcal
105 kg	593 kcal	1186 kcal
110 kg	622 kcal	1243 kcal
115 kg	650 kcal	1300 kcal
120 kg	678 kcal	1356 kcal
125 kg	706 kcal	1412 kcal
130 kg	734 kcal	1469 kcal
135 kg	763 kcal	1526 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.