Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing) — calories at 240 lb (109 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 240 lb (108.9 kg):

Duration	Estimated calories
10 minutes	187 kcal
15 minutes	280 kcal
20 minutes	374 kcal
30 minutes	561 kcal
45 minutes	841 kcal
60 minutes	1121 kcal
90 minutes	1682 kcal
120 minutes	2243 kcal

calories = 10.3 METs × 108.9 kg × hours. Estimates only.

Other activities at 240 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1557
Boxing, in ring, general	12.3	1339
Rope jumping, fast pace, 120-160 skips/min	12.3	1339
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	1285
Judo	11.3	1230
Rope skipping exercise, general	11.0	1197
Boxing, punching bag, 180 b/min	10.8	1176
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	1121
Rope jumping, double under or more	10.0	1089
Fencing, epee, competitive	9.8	1067
Boxing, simulated boxing round, exercise	9.3	1012
Boxing, punching bag, 120 b/min	8.5	925
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	904
Boxing, sparring	7.8	849
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	816
Circuit training, including kettlebells, some aerobic moveme	7.5	816
Kickboxing	7.3	795
Boxing, punching bag, 60 b/min	7.0	762
Fencing, general	6.0	653
Tai chi chuan, Yang style	6.0	653
Wrestling, competitive (one match = 5 minutes)	6.0	653
Circuit training, body weight exercises	6.0	653
Boxing, punching bag	5.8	631
Martial Arts, different types, slower pace, novice performer	5.3	577
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	414
Tai chi, qi gong, general	3.3	359
Stretching, mild	2.3	250
Tai chi, qi gong, sitting, light effort	1.5	163

Other weights: 220 lb · 230 lb · 250 lb · 260 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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