Calories Burned Boxing | Calculator & Formula

LAST UPDATE: September 24th, 2020


How many calories does boxing burn?

The number of calories you burn from boxing depends on your weight and the intensity and time of the workout.

An estimate is that a 200-pound person burns 525 calories/hour boxing a punching bag, 745 calories/hour sparring, and 1222 calories/hour in a boxing ring. A 150-pound person burns 394 calories/hour boxing a punching bag, 558 calories/hour sparring, and 916 calories/hour in a boxing ring.


Calories burned per minute = (MET x Body Weight in Kg x 3.5) ÷ 200

MET (Metabolic Equivalent Task) is a measurement of an activity’s energy cost. A task with a MET of 1 is the energy a person uses sitting still at room temperature not actively digesting food. A MET 2 task uses twice the energy of a MET 1 task, a MET 3 task uses three times the energy, etc.

Boxing’s MET values are:

  • 5.5 for using a punching bag (525 calories/hour for a 200lb person)
  • 7.8 for sparring
  • 12.8 for boxing in a ring

MET values “do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium.” (as quoted from the main page of the Compendium of Physical Activities).


A person weighs 180 pounds (81.65kg) and spars (a task that has a MET value of 7.8) for 1 hour (total of 60 minutes).

Calories Burned from sparring (per minute) = (7.8 x 81.65 x 3.5) ÷ 200 = 11.15

Calories Burned from sparring (for 60 minutes) = 11.15 x 60 = 669

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