Calories Burned Kickboxing: Chart by Weight and Calculator
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This page shows estimated calories used during kickboxing based on the Adult Compendium of Physical Activities. These numbers give a baseline for a typical adult, but your real energy use varies based on your fitness level, technique, body composition, and how hard you actually work. Keep in mind that fitness trackers also just estimate your output.
Use the table below to find the estimate that best matches your current body weight and workout intensity.
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 |
|---|---|---|---|---|---|---|
| Kickboxing (code 15457) | 7.3 | 209 | 261 | 313 | 365 | 417 |
| Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing) (code 15430) | 10.3 | 294 | 368 | 442 | 515 | 589 |
By duration
For the row “Kickboxing” (7.3 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 104 | 130 | 156 | 183 | 209 |
| 30 min | 209 | 261 | 313 | 365 | 417 |
| 45 min | 313 | 391 | 469 | 548 | 626 |
| 60 min | 417 | 522 | 626 | 730 | 834 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Kickboxing: 7.3 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 261 kcal.
Which row is you?
The table separates kickboxing into distinct intensity levels based on your effort and the setting. The first option covers a standard kickboxing class or bag workout, requiring moderate energy. The second option represents a higher intensity, moderate pace in mixed martial arts training, like Muay Thai boxing or sparring, which demands much more effort. To pick the right row, consider your speed and how hard you are striking or moving. If you are doing basic drills, use the first row. If you are constantly moving and throwing heavy combinations, choose the second row.
What changes the real number
- Your striking technique and how efficiently you move around the bag or opponent.
- The ratio of active striking time to rest periods between rounds.
- Your current body composition and baseline cardiovascular fitness.
- The resistance of the heavy bag or the intensity of your sparring partner.
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 the total class length to get a more accurate estimate.
- Focus on proper footwork and balance rather than just punching power to protect your joints.
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 wrists, elbows, knees, or shoulders.
- Dizziness, severe shortness of breath, or feeling faint during a round.
- A sudden, irregular heartbeat or chest pressure that does not go away.
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.