Calories burned: Kickboxing

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

Activity: Kickboxing
MET value: 7.3
Compendium code: 15457
At 155 lb (70 kg): about 513 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 7.3 × 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)	166 kcal	331 kcal
110 lb (49.9 kg)	182 kcal	364 kcal
120 lb (54.4 kg)	199 kcal	397 kcal
130 lb (59.0 kg)	215 kcal	430 kcal
140 lb (63.5 kg)	232 kcal	464 kcal
150 lb (68.0 kg)	248 kcal	497 kcal
160 lb (72.6 kg)	265 kcal	530 kcal
170 lb (77.1 kg)	281 kcal	563 kcal
180 lb (81.6 kg)	298 kcal	596 kcal
190 lb (86.2 kg)	315 kcal	629 kcal
200 lb (90.7 kg)	331 kcal	662 kcal
210 lb (95.3 kg)	348 kcal	695 kcal
220 lb (99.8 kg)	364 kcal	728 kcal
230 lb (104.3 kg)	381 kcal	762 kcal
240 lb (108.9 kg)	397 kcal	795 kcal
250 lb (113.4 kg)	414 kcal	828 kcal
260 lb (117.9 kg)	430 kcal	861 kcal
270 lb (122.5 kg)	447 kcal	894 kcal
280 lb (127.0 kg)	464 kcal	927 kcal
290 lb (131.5 kg)	480 kcal	960 kcal
300 lb (136.1 kg)	497 kcal	993 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	164 kcal	328 kcal
50 kg	182 kcal	365 kcal
55 kg	201 kcal	402 kcal
60 kg	219 kcal	438 kcal
65 kg	237 kcal	474 kcal
70 kg	256 kcal	511 kcal
75 kg	274 kcal	548 kcal
80 kg	292 kcal	584 kcal
85 kg	310 kcal	620 kcal
90 kg	328 kcal	657 kcal
95 kg	347 kcal	694 kcal
100 kg	365 kcal	730 kcal
105 kg	383 kcal	766 kcal
110 kg	402 kcal	803 kcal
115 kg	420 kcal	840 kcal
120 kg	438 kcal	876 kcal
125 kg	456 kcal	912 kcal
130 kg	474 kcal	949 kcal
135 kg	493 kcal	986 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.