Calories Burned Doing Tai Chi: Chart by Weight and Calculator
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This page shows estimated calories burned during tai chi based on your body weight. The table uses data from the adult compendium to give you a baseline for a typical adult. Keep in mind that these are only estimates. Your actual burn depends on your fitness level, technique, body composition, and how hard you actually work.
Fitness trackers also just estimate your calorie burn. Use this table as a general guide rather than an exact measurement of your energy output.
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 |
|---|---|---|---|---|---|---|
| Tai chi, qi gong, general (code 15670) | 3.3 | 94 | 118 | 141 | 165 | 189 |
| Tai chi chuan, Yang style (code 15674) | 6.0 | 171 | 214 | 257 | 300 | 343 |
By duration
For the row “Tai chi, qi gong, general” (3.3 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 47 | 59 | 71 | 83 | 94 |
| 30 min | 94 | 118 | 141 | 165 | 189 |
| 45 min | 141 | 177 | 212 | 248 | 283 |
| 60 min | 189 | 236 | 283 | 330 | 377 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Tai chi, qi gong, general: 3.3 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 118 kcal.
Which row is you?
The rows in the table separate tai chi by style and intensity. The first option covers general practice and qi gong, which involve slower, gentle movements with a lower energy demand. The second option is for Yang style tai chi chuan, which requires deeper stances, more controlled tension, and greater physical effort. Choose the general row if you are doing a relaxed, beginner class or basic breathing exercises. Pick the Yang style row if your session involves deep knee bends, sustained postures, and a continuous, demanding flow of movement.
What changes the real number
- How deeply you sink into your stances during the forms.
- Your muscle tension and control throughout the slow movements.
- Your individual body composition, including your muscle to fat ratio.
- Your current cardiovascular fitness and familiarity with the routines.
Practical tips
- Log only the time you spend actively moving, excluding breaks or instructor demonstrations.
- Keep your knees aligned with your toes to protect your joints during deep stances.
- Wear flat, thin-soled shoes to maintain better balance and connection with the floor.
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 knees, hips, or lower back.
- Dizziness or feeling lightheaded when changing directions or standing up.
- Chest pressure, fluttering heartbeat, or shortness of breath that feels unnatural.
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.