Calories Burned Boxing: Chart by Weight and Calculator
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This page provides estimates for the calories you burn while boxing. The table uses MET values to give you a baseline for different weights and intensities. Keep in mind that these are just estimates for a typical adult.
Your actual energy use depends on your fitness level, boxing technique, body composition, and how hard you actually work. Fitness trackers also rely on estimates and may not be perfectly accurate.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Boxing, punching bag (code 15110) | 5.8 | 166 | 207 | 249 | 290 | 331 |
| Boxing, punching bag, 60 b/min (code 15113) | 7.0 | 200 | 250 | 300 | 350 | 400 |
| Boxing, punching bag, 120 b/min (code 15115) | 8.5 | 243 | 304 | 364 | 425 | 486 |
| Boxing, punching bag, 180 b/min (code 15118) | 10.8 | 309 | 386 | 463 | 540 | 617 |
| Boxing, sparring (code 15120) | 7.8 | 223 | 279 | 334 | 390 | 446 |
| Boxing, in ring, general (code 15100) | 12.3 | 351 | 439 | 527 | 615 | 703 |
By duration
For the row “Boxing, punching bag, 180 b/min” (10.8 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 154 | 193 | 231 | 270 | 309 |
| 30 min | 309 | 386 | 463 | 540 | 617 |
| 45 min | 463 | 579 | 694 | 810 | 926 |
| 60 min | 617 | 772 | 926 | 1080 | 1234 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Boxing, punching bag, 180 b/min: 10.8 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 386 kcal.
Which row is you?
The table divides boxing into different settings and effort levels. You can choose a row based on whether you hit a punching bag, spar with a partner, or fight in a ring. For bag work, the rows separate your effort by speed, ranging from a steady pace to a very rapid pace of strikes per minute. Sparring requires a different energy output than hitting a stationary bag, while general ring work demands the highest effort. Pick the row that best matches your specific setting and your actual punching speed to find your estimate.
What changes the real number
- Your specific body composition, including your ratio of muscle to fat.
- How efficiently you throw punches and move your feet, as better technique often uses less energy.
- The actual force and intensity you apply to each punch during your session.
- Your current cardiovascular fitness level.
Practical tips
- Wrap your hands properly and wear well-fitted gloves to protect your wrists and knuckles from injury.
- Track your actual active minutes rather than your total gym time to get a more accurate calorie estimate.
- Focus on breathing out sharply with every punch to maintain your stamina and keep a steady rhythm.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp or sudden pain in your hands, wrists, or shoulders.
- Dizziness, lightheadedness, or a feeling that you might faint.
- Severe shortness of breath that does not improve when you rest.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.