Boxing Calorie Calculator
Boxing & Martial Arts Calories
Estimate calories burned during combat sports training
Formula
Calories = MET × Weight (kg) × Duration (hours) × Intensity Multiplier
Frequently Asked Questions
How many calories does boxing burn?
A 170-lb person burns approximately 550-700 calories per hour hitting a heavy bag, 600-900 during sparring, and 350-450 during shadow boxing. Boxing is one of the most calorie-dense exercises, rivaling running and cycling at high intensities.
Is kickboxing good for weight loss?
Yes. Kickboxing burns 500-800 calories per hour for an average person, making it excellent for weight loss. It also builds muscle, improves coordination, and reduces stress. Kickboxing classes are designed as full-body HIIT workouts.
What burns more calories: boxing or running?
Intense boxing training (sparring, heavy bag) burns roughly the same as running at 7-8 mph (800-1000 cal/hour). Boxing may burn slightly more due to the combination of upper and lower body work plus the HIIT nature of rounds with rest periods.
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