Calories burned: Tai chi, qi gong, general

Name: Energy cost of Tai chi, qi gong, general
Creator: Compendium of Physical Activities

Activity: Tai chi, qi gong, general
MET value: 3.3
Compendium code: 15670
At 155 lb (70 kg): about 232 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 3.3 × 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)	75 kcal	150 kcal
110 lb (49.9 kg)	82 kcal	165 kcal
120 lb (54.4 kg)	90 kcal	180 kcal
130 lb (59.0 kg)	97 kcal	195 kcal
140 lb (63.5 kg)	105 kcal	210 kcal
150 lb (68.0 kg)	112 kcal	225 kcal
160 lb (72.6 kg)	120 kcal	239 kcal
170 lb (77.1 kg)	127 kcal	254 kcal
180 lb (81.6 kg)	135 kcal	269 kcal
190 lb (86.2 kg)	142 kcal	284 kcal
200 lb (90.7 kg)	150 kcal	299 kcal
210 lb (95.3 kg)	157 kcal	314 kcal
220 lb (99.8 kg)	165 kcal	329 kcal
230 lb (104.3 kg)	172 kcal	344 kcal
240 lb (108.9 kg)	180 kcal	359 kcal
250 lb (113.4 kg)	187 kcal	374 kcal
260 lb (117.9 kg)	195 kcal	389 kcal
270 lb (122.5 kg)	202 kcal	404 kcal
280 lb (127.0 kg)	210 kcal	419 kcal
290 lb (131.5 kg)	217 kcal	434 kcal
300 lb (136.1 kg)	225 kcal	449 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	74 kcal	148 kcal
50 kg	82 kcal	165 kcal
55 kg	91 kcal	182 kcal
60 kg	99 kcal	198 kcal
65 kg	107 kcal	214 kcal
70 kg	116 kcal	231 kcal
75 kg	124 kcal	248 kcal
80 kg	132 kcal	264 kcal
85 kg	140 kcal	280 kcal
90 kg	148 kcal	297 kcal
95 kg	157 kcal	314 kcal
100 kg	165 kcal	330 kcal
105 kg	173 kcal	346 kcal
110 kg	182 kcal	363 kcal
115 kg	190 kcal	380 kcal
120 kg	198 kcal	396 kcal
125 kg	206 kcal	412 kcal
130 kg	214 kcal	429 kcal
135 kg	223 kcal	446 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.