Calories burned: Taekwondo, combat simulation

Name: Energy cost of Taekwondo, combat simulation
Creator: Compendium of Physical Activities

Activity: Taekwondo, combat simulation
MET value: 14.3
Compendium code: 15432
At 155 lb (70 kg): about 1005 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 14.3 × 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)	324 kcal	649 kcal
110 lb (49.9 kg)	357 kcal	714 kcal
120 lb (54.4 kg)	389 kcal	778 kcal
130 lb (59.0 kg)	422 kcal	843 kcal
140 lb (63.5 kg)	454 kcal	908 kcal
150 lb (68.0 kg)	486 kcal	973 kcal
160 lb (72.6 kg)	519 kcal	1038 kcal
170 lb (77.1 kg)	551 kcal	1103 kcal
180 lb (81.6 kg)	584 kcal	1168 kcal
190 lb (86.2 kg)	616 kcal	1232 kcal
200 lb (90.7 kg)	649 kcal	1297 kcal
210 lb (95.3 kg)	681 kcal	1362 kcal
220 lb (99.8 kg)	714 kcal	1427 kcal
230 lb (104.3 kg)	746 kcal	1492 kcal
240 lb (108.9 kg)	778 kcal	1557 kcal
250 lb (113.4 kg)	811 kcal	1622 kcal
260 lb (117.9 kg)	843 kcal	1686 kcal
270 lb (122.5 kg)	876 kcal	1751 kcal
280 lb (127.0 kg)	908 kcal	1816 kcal
290 lb (131.5 kg)	941 kcal	1881 kcal
300 lb (136.1 kg)	973 kcal	1946 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	322 kcal	644 kcal
50 kg	358 kcal	715 kcal
55 kg	393 kcal	786 kcal
60 kg	429 kcal	858 kcal
65 kg	465 kcal	930 kcal
70 kg	500 kcal	1001 kcal
75 kg	536 kcal	1072 kcal
80 kg	572 kcal	1144 kcal
85 kg	608 kcal	1216 kcal
90 kg	644 kcal	1287 kcal
95 kg	679 kcal	1358 kcal
100 kg	715 kcal	1430 kcal
105 kg	751 kcal	1502 kcal
110 kg	786 kcal	1573 kcal
115 kg	822 kcal	1644 kcal
120 kg	858 kcal	1716 kcal
125 kg	894 kcal	1788 kcal
130 kg	930 kcal	1859 kcal
135 kg	965 kcal	1930 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.