Calories burned: Stretching, mild

Name: Energy cost of Stretching, mild
Creator: Compendium of Physical Activities

Activity: Stretching, mild
MET value: 2.3
Compendium code: 02101
At 155 lb (70 kg): about 162 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 2.3 × 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)	52 kcal	104 kcal
110 lb (49.9 kg)	57 kcal	115 kcal
120 lb (54.4 kg)	63 kcal	125 kcal
130 lb (59.0 kg)	68 kcal	136 kcal
140 lb (63.5 kg)	73 kcal	146 kcal
150 lb (68.0 kg)	78 kcal	156 kcal
160 lb (72.6 kg)	83 kcal	167 kcal
170 lb (77.1 kg)	89 kcal	177 kcal
180 lb (81.6 kg)	94 kcal	188 kcal
190 lb (86.2 kg)	99 kcal	198 kcal
200 lb (90.7 kg)	104 kcal	209 kcal
210 lb (95.3 kg)	110 kcal	219 kcal
220 lb (99.8 kg)	115 kcal	230 kcal
230 lb (104.3 kg)	120 kcal	240 kcal
240 lb (108.9 kg)	125 kcal	250 kcal
250 lb (113.4 kg)	130 kcal	261 kcal
260 lb (117.9 kg)	136 kcal	271 kcal
270 lb (122.5 kg)	141 kcal	282 kcal
280 lb (127.0 kg)	146 kcal	292 kcal
290 lb (131.5 kg)	151 kcal	303 kcal
300 lb (136.1 kg)	156 kcal	313 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	52 kcal	103 kcal
50 kg	57 kcal	115 kcal
55 kg	63 kcal	126 kcal
60 kg	69 kcal	138 kcal
65 kg	75 kcal	150 kcal
70 kg	80 kcal	161 kcal
75 kg	86 kcal	172 kcal
80 kg	92 kcal	184 kcal
85 kg	98 kcal	195 kcal
90 kg	103 kcal	207 kcal
95 kg	109 kcal	218 kcal
100 kg	115 kcal	230 kcal
105 kg	121 kcal	241 kcal
110 kg	126 kcal	253 kcal
115 kg	132 kcal	264 kcal
120 kg	138 kcal	276 kcal
125 kg	144 kcal	288 kcal
130 kg	150 kcal	299 kcal
135 kg	155 kcal	310 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.