Calories burned: Tai chi, qi gong, sitting, light effort

Name: Energy cost of Tai chi, qi gong, sitting, light effort
Creator: Compendium of Physical Activities

Activity: Tai chi, qi gong, sitting, light effort
MET value: 1.5
Compendium code: 15672
At 155 lb (70 kg): about 105 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 1.5 × 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)	34 kcal	68 kcal
110 lb (49.9 kg)	37 kcal	75 kcal
120 lb (54.4 kg)	41 kcal	82 kcal
130 lb (59.0 kg)	44 kcal	88 kcal
140 lb (63.5 kg)	48 kcal	95 kcal
150 lb (68.0 kg)	51 kcal	102 kcal
160 lb (72.6 kg)	54 kcal	109 kcal
170 lb (77.1 kg)	58 kcal	116 kcal
180 lb (81.6 kg)	61 kcal	122 kcal
190 lb (86.2 kg)	65 kcal	129 kcal
200 lb (90.7 kg)	68 kcal	136 kcal
210 lb (95.3 kg)	71 kcal	143 kcal
220 lb (99.8 kg)	75 kcal	150 kcal
230 lb (104.3 kg)	78 kcal	156 kcal
240 lb (108.9 kg)	82 kcal	163 kcal
250 lb (113.4 kg)	85 kcal	170 kcal
260 lb (117.9 kg)	88 kcal	177 kcal
270 lb (122.5 kg)	92 kcal	184 kcal
280 lb (127.0 kg)	95 kcal	191 kcal
290 lb (131.5 kg)	99 kcal	197 kcal
300 lb (136.1 kg)	102 kcal	204 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	34 kcal	68 kcal
50 kg	38 kcal	75 kcal
55 kg	41 kcal	82 kcal
60 kg	45 kcal	90 kcal
65 kg	49 kcal	98 kcal
70 kg	52 kcal	105 kcal
75 kg	56 kcal	112 kcal
80 kg	60 kcal	120 kcal
85 kg	64 kcal	128 kcal
90 kg	68 kcal	135 kcal
95 kg	71 kcal	142 kcal
100 kg	75 kcal	150 kcal
105 kg	79 kcal	158 kcal
110 kg	82 kcal	165 kcal
115 kg	86 kcal	172 kcal
120 kg	90 kcal	180 kcal
125 kg	94 kcal	188 kcal
130 kg	98 kcal	195 kcal
135 kg	101 kcal	202 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.