Calories Burned Martial Arts: Chart by Weight and Calculator
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This page provides estimates for the calories you use during martial arts practice. The table relies on the Adult Compendium of Physical Activities to calculate these values for a typical adult. Keep in mind that your real energy use varies based on your fitness level, technique, body composition, and how hard you actually work.
Fitness trackers also estimate your energy use and might show different results. If you are an older adult, note that a separate Older Adult Compendium exists for your age group. Use these numbers as a baseline rather than an exact measure.
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 |
|---|---|---|---|---|---|---|
| Martial Arts, different types, slower pace, novice performers, practice (code 15425) | 5.3 | 151 | 189 | 227 | 265 | 303 |
| 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 |
| Judo (code 15433) | 11.3 | 323 | 404 | 484 | 565 | 646 |
By duration
For the row “Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing)” (10.3 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 147 | 184 | 221 | 258 | 294 |
| 30 min | 294 | 368 | 442 | 515 | 589 |
| 45 min | 442 | 552 | 662 | 773 | 883 |
| 60 min | 589 | 736 | 883 | 1030 | 1177 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing): 10.3 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 368 kcal.
Which row is you?
The table separates martial arts into categories based on your pace and experience. Choose the slower pace row if you are a novice practicing basic forms and techniques. If you train at a moderate pace in disciplines like karate, kick boxing, or jujitsu, use the middle row to find your estimate. The final row is specific to judo. Select the row that best matches your current effort level and the specific style of your training session to get the most accurate estimate for your workout.
What changes the real number
- Your experience level changes how efficiently you move, which alters your energy use.
- The amount of time you spend actively sparring versus resting between rounds.
- Your ratio of muscle to fat, since muscle requires more energy to maintain.
- The specific techniques you practice, as grappling requires different effort than striking.
Practical tips
- Warm up thoroughly before you start throwing kicks or grappling to protect your joints.
- Only count the minutes you spend actively moving when looking up your estimate in the table.
- Focus on proper form rather than speed when learning a new technique to prevent injury.
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
- A sudden or sharp pain in your joints when throwing a strike.
- Dizziness or feeling lightheaded after taking a fall or working on the mat.
- Difficulty catching your breath even after you stop to 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.