Boxing calorie burn by intensity
Estimates use the formula kcal = MET × weight (kg) × hours, with MET values from the 2011 Compendium of Physical Activities. Figures are gross burn — they include the calories you would have burned at rest.
| Intensity | MET | kcal / 30 min* | kcal / 60 min* |
|---|---|---|---|
| Punching bag work | 5.5 | 192 | 385 |
| Sparring / pad work | 7.8 | 273 | 546 |
| Competitive bout pace | 12.8 | 448 | 896 |
*For a 70 kg (154 lb) person. Use the calculator above for your own weight.
Burn by body weight
At a typical intensity for boxing (7.8 METs), here's how the burn scales with body weight:
| Body weight | 15 min | 30 min | 60 min |
|---|---|---|---|
| 55 kg (121 lb) | 107 | 214 | 429 |
| 70 kg (154 lb) | 136 | 273 | 546 |
| 85 kg (187 lb) | 166 | 332 | 663 |
| 100 kg (220 lb) | 195 | 390 | 780 |
Getting more from boxing
- Footwork and head movement between punches keep the burn high — flat-footed bag slugging costs much less.
- Structure bag work as rounds (3 min on / 1 min off) to mimic the sport's interval pattern.
- Skipping rope and shadowboxing warm-ups add meaningful calories before the 'real' session even starts.
Want the bigger picture? Your workout is one slice of total daily burn — estimate the whole thing with the TDEE calculator, or compare against 25+ other activities in the calories burned calculator.
More activities
- 🚶 Walking
- 🏃 Running
- 🐢 Jogging
- 🚴 Cycling
- 🏊 Swimming
- 🏋️ Weightlifting
- 🪢 Jumping Rope
- 🥾 Hiking
- 🧘 Yoga
- 🤸 Pilates
- 🚣 Rowing
- ⚙️ Elliptical
- 🪜 Stair Climbing
- 💃 Dancing
- 🏀 Basketball
- ⚽ Soccer (Football)
- 🎾 Tennis
- ⛳ Golf
- 🔥 HIIT Workouts
- 🛶 Kayaking
- 🌱 Gardening
- 🧹 Housework & Cleaning
- 🧍 Standing
- 😴 Sleeping
- 🏸 Badminton
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011. [link]
Frequently asked questions
How many calories does a boxing class burn?
A 60-minute boxercise or pad-work class typically burns 500–700 kcal for an average adult — among the highest of any group class format.
Is boxing training good for weight loss?
Very — high burn, full-body engagement and skill progression that keeps people coming back. Pair it with intake control and results follow quickly.