🥋 Martial Arts Calories Burned Calculator
Calculate energy expenditure for karate, judo, taekwondo, kickboxing, Muay Thai, and more using scientifically validated MET values
How Many Calories Does Martial Arts Burn?
Calorie Burn During Martial Arts Training: What to Expect
Martial arts training burns between 400-1,000 calories per hour, making it one of the most effective full-body workouts. A typical martial arts session burns approximately 580-700 calories per hour for most practitioners. Research shows that a 155 lb person burns 580-704 calories per hour during moderate to vigorous martial arts practice.
Specific disciplines burn calories at varying rates: Boxing sparring burns 531 calories per hour, Muay Thai burns 600-800 calories per hour, and Karate burns 590-704 calories per hour for individuals weighing 130-155 pounds. High-intensity Taekwondo combat simulation can burn up to 835 calories per hour.
Calories Burned by Duration (155 lb / 70 kg person)
| Duration | Tai Chi | Kickboxing | Karate (Moderate) | Judo | Taekwondo Combat |
|---|---|---|---|---|---|
| 15 Minutes | 88 cal | 160 cal | 176 cal | 193 cal | 244 cal |
| 30 Minutes | 176 cal | 320 cal | 352 cal | 385 cal | 488 cal |
| 45 Minutes | 263 cal | 480 cal | 528 cal | 578 cal | 732 cal |
| 60 Minutes | 351 cal | 640 cal | 704 cal | 770 cal | 976 cal |
| 90 Minutes | 527 cal | 960 cal | 1,056 cal | 1,155 cal | 1,464 cal |
| 120 Minutes | 702 cal | 1,280 cal | 1,408 cal | 1,540 cal | 1,952 cal |
Note: Based on MET values from the 2011 Compendium of Physical Activities. Most martial arts classes last 60-90 minutes including warm-up, technique practice, and sparring. These values represent actual training time.
Calories Burned by Body Weight (60-Minute Session, Moderate Intensity)
| Body Weight | Tai Chi (6.0 MET) | Kickboxing (7.3 MET) | Karate (10.3 MET) | Muay Thai (10.3 MET) | Judo (11.3 MET) |
|---|---|---|---|---|---|
| 130 lbs (59 kg) | 248 cal | 302 cal | 427 cal | 427 cal | 468 cal |
| 145 lbs (66 kg) | 277 cal | 337 cal | 476 cal | 476 cal | 522 cal |
| 155 lbs (70 kg) | 296 cal | 360 cal | 509 cal | 509 cal | 558 cal |
| 170 lbs (77 kg) | 325 cal | 395 cal | 558 cal | 558 cal | 612 cal |
| 185 lbs (84 kg) | 355 cal | 432 cal | 609 cal | 609 cal | 668 cal |
| 200 lbs (91 kg) | 384 cal | 467 cal | 660 cal | 660 cal | 724 cal |
| 220 lbs (100 kg) | 422 cal | 514 cal | 726 cal | 726 cal | 796 cal |
Research-backed: Heavier practitioners burn 30-40% more calories than lighter individuals during identical training. A 220 lb person burns approximately 70% more calories than a 130 lb person in the same session.
Calories = (MET × 3.5 × Body Weight in kg ÷ 200) × Duration in minutes
Calories = (10.3 × 3.5 × 70 ÷ 200) × 60
Calories = (12.6) × 60 = 756 calories burned
Martial arts training provides exceptional fitness benefits through a unique combination of cardiovascular exercise, strength development, flexibility training, and mental focus. This makes martial arts one of the most comprehensive forms of physical fitness training available.
Complete Martial Arts Calorie Burn Guide by Discipline
Different martial arts disciplines burn calories at varying rates based on their movement patterns and intensity. Here's a comprehensive breakdown:
| Martial Art | MET Value | Intensity | Cal/Hour (155 lb) | Primary Focus |
|---|---|---|---|---|
| Taekwondo Combat | 14.3 | Maximum | 835 cal | Explosive kicks, continuous movement |
| Judo / Wrestling | 11.3 | Very High | 660 cal | Throws, grappling, full-body power |
| Karate (Moderate) | 10.3 | High | 602 cal | Strikes, blocks, kata, kumite |
| Muay Thai (Moderate) | 10.3 | High | 602 cal | 8-limb striking, clinch, endurance |
| Taekwondo (Standard) | 10.3 | High | 602 cal | Kicks, forms, sparring |
| Jiu-Jitsu (Moderate) | 10.3 | High | 602 cal | Ground fighting, submissions |
| Kendo (High) | 9.6 | High | 561 cal | Sword techniques, footwork, kiai |
| Kickboxing Training | 7.3 | Moderate-High | 427 cal | Combinations, bag work, pads |
| Kendo (Moderate) | 6.5 | Moderate | 380 cal | Form practice, controlled strikes |
| Tai Chi (Yang Style) | 6.0 | Moderate | 351 cal | Flowing movements, balance |
| Kung Fu Gymnastics | 5.5 | Moderate | 322 cal | Acrobatics, flexibility, forms |
| Tai Chi / Qi Gong | 3.3 | Light | 193 cal | Meditation, breathing, gentle flow |
Key Insight: Combat-intensive martial arts like Taekwondo and Judo burn as many calories as vigorous running (11+ MET), while gentler arts like Tai Chi provide low-impact fitness benefits comparable to brisk walking.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.