Calories burned: Martial Arts, different types, slower pace, novice performers, practice

Name: Energy cost of Martial Arts, different types, slower pace, novice performers, practice
Creator: Compendium of Physical Activities

Activity: Martial Arts, different types, slower pace, novice performers, practice
MET value: 5.3
Compendium code: 15425
At 155 lb (70 kg): about 373 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 5.3 × 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)	120 kcal	240 kcal
110 lb (49.9 kg)	132 kcal	264 kcal
120 lb (54.4 kg)	144 kcal	288 kcal
130 lb (59.0 kg)	156 kcal	313 kcal
140 lb (63.5 kg)	168 kcal	337 kcal
150 lb (68.0 kg)	180 kcal	361 kcal
160 lb (72.6 kg)	192 kcal	385 kcal
170 lb (77.1 kg)	204 kcal	409 kcal
180 lb (81.6 kg)	216 kcal	433 kcal
190 lb (86.2 kg)	228 kcal	457 kcal
200 lb (90.7 kg)	240 kcal	481 kcal
210 lb (95.3 kg)	252 kcal	505 kcal
220 lb (99.8 kg)	264 kcal	529 kcal
230 lb (104.3 kg)	276 kcal	553 kcal
240 lb (108.9 kg)	288 kcal	577 kcal
250 lb (113.4 kg)	301 kcal	601 kcal
260 lb (117.9 kg)	313 kcal	625 kcal
270 lb (122.5 kg)	325 kcal	649 kcal
280 lb (127.0 kg)	337 kcal	673 kcal
290 lb (131.5 kg)	349 kcal	697 kcal
300 lb (136.1 kg)	361 kcal	721 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	119 kcal	238 kcal
50 kg	132 kcal	265 kcal
55 kg	146 kcal	292 kcal
60 kg	159 kcal	318 kcal
65 kg	172 kcal	344 kcal
70 kg	186 kcal	371 kcal
75 kg	199 kcal	398 kcal
80 kg	212 kcal	424 kcal
85 kg	225 kcal	450 kcal
90 kg	238 kcal	477 kcal
95 kg	252 kcal	504 kcal
100 kg	265 kcal	530 kcal
105 kg	278 kcal	556 kcal
110 kg	292 kcal	583 kcal
115 kg	305 kcal	610 kcal
120 kg	318 kcal	636 kcal
125 kg	331 kcal	662 kcal
130 kg	344 kcal	689 kcal
135 kg	358 kcal	716 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.