Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing) — calories at 180 lb (82 kg)

Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing) has a MET value of 10.3 (Compendium code 15430). For a person weighing 180 lb (81.6 kg):

Duration	Estimated calories
10 minutes	140 kcal
15 minutes	210 kcal
20 minutes	280 kcal
30 minutes	420 kcal
45 minutes	631 kcal
60 minutes	841 kcal
90 minutes	1261 kcal
120 minutes	1682 kcal

calories = 10.3 METs × 81.6 kg × hours. Estimates only.

Other activities at 180 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1168
Boxing, in ring, general	12.3	1004
Rope jumping, fast pace, 120-160 skips/min	12.3	1004
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	963
Judo	11.3	923
Rope skipping exercise, general	11.0	898
Boxing, punching bag, 180 b/min	10.8	882
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	841
Rope jumping, double under or more	10.0	816
Fencing, epee, competitive	9.8	800
Boxing, simulated boxing round, exercise	9.3	759
Boxing, punching bag, 120 b/min	8.5	694
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	678
Boxing, sparring	7.8	637
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	612
Circuit training, including kettlebells, some aerobic moveme	7.5	612
Kickboxing	7.3	596
Boxing, punching bag, 60 b/min	7.0	572
Fencing, general	6.0	490
Tai chi chuan, Yang style	6.0	490
Wrestling, competitive (one match = 5 minutes)	6.0	490
Circuit training, body weight exercises	6.0	490
Boxing, punching bag	5.8	474
Martial Arts, different types, slower pace, novice performer	5.3	433
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	310
Tai chi, qi gong, general	3.3	269
Stretching, mild	2.3	188
Tai chi, qi gong, sitting, light effort	1.5	122

Other weights: 160 lb · 170 lb · 190 lb · 200 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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