Calories burned: Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing)

Name: Energy cost of Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing)
Creator: Compendium of Physical Activities

Activity: Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing)
MET value: 10.3
Compendium code: 15430
At 155 lb (70 kg): about 724 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 10.3 × 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)	234 kcal	467 kcal
110 lb (49.9 kg)	257 kcal	514 kcal
120 lb (54.4 kg)	280 kcal	561 kcal
130 lb (59.0 kg)	304 kcal	607 kcal
140 lb (63.5 kg)	327 kcal	654 kcal
150 lb (68.0 kg)	350 kcal	701 kcal
160 lb (72.6 kg)	374 kcal	748 kcal
170 lb (77.1 kg)	397 kcal	794 kcal
180 lb (81.6 kg)	420 kcal	841 kcal
190 lb (86.2 kg)	444 kcal	888 kcal
200 lb (90.7 kg)	467 kcal	934 kcal
210 lb (95.3 kg)	491 kcal	981 kcal
220 lb (99.8 kg)	514 kcal	1028 kcal
230 lb (104.3 kg)	537 kcal	1075 kcal
240 lb (108.9 kg)	561 kcal	1121 kcal
250 lb (113.4 kg)	584 kcal	1168 kcal
260 lb (117.9 kg)	607 kcal	1215 kcal
270 lb (122.5 kg)	631 kcal	1261 kcal
280 lb (127.0 kg)	654 kcal	1308 kcal
290 lb (131.5 kg)	677 kcal	1355 kcal
300 lb (136.1 kg)	701 kcal	1402 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	232 kcal	464 kcal
50 kg	258 kcal	515 kcal
55 kg	283 kcal	566 kcal
60 kg	309 kcal	618 kcal
65 kg	335 kcal	670 kcal
70 kg	360 kcal	721 kcal
75 kg	386 kcal	772 kcal
80 kg	412 kcal	824 kcal
85 kg	438 kcal	876 kcal
90 kg	464 kcal	927 kcal
95 kg	489 kcal	979 kcal
100 kg	515 kcal	1030 kcal
105 kg	541 kcal	1082 kcal
110 kg	566 kcal	1133 kcal
115 kg	592 kcal	1184 kcal
120 kg	618 kcal	1236 kcal
125 kg	644 kcal	1288 kcal
130 kg	670 kcal	1339 kcal
135 kg	695 kcal	1390 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.