Martial Arts Calorie Calculator
Martial arts training varies enormously in intensity. Kata practice burns far fewer calories than full-contact sparring. This calculator uses MET values from the Ainsworth et al. Compendium of Physical Activities to estimate calorie expenditure based on your martial art, training type, duration, and body mass.
Calorie burn formula
Calories (kcal) = MET x body mass (kg) x duration (hours)
MET values are from the 2011 Ainsworth Compendium of Physical Activities. These are gross METs including resting metabolic rate, as measured at rest plus activity levels.
Calorie reference values (75 kg person, 60 min)
- General martial arts / kata: approximately 428 kcal.
- Wrestling / grappling: approximately 578 kcal.
- Boxing, bag work: approximately 450 kcal.
- Karate / kickboxing, vigorous: approximately 773 kcal.
- Boxing, sparring: approximately 960 kcal.
- Tai chi: approximately 600 kcal.
Martial arts calorie burn: frequently asked questions
How many calories does martial arts training burn?
Calorie burn depends on martial art style, training intensity, and body mass. General martial arts training has a MET of approximately 5.7. Vigorous sparring and combat sports reach MET 10.0-12.0. Calories = MET x weight (kg) x hours. A 75 kg person doing 60 minutes of karate burns approximately 428 kcal.
What are the MET values for different martial arts?
From the Ainsworth Compendium (2011): general martial arts (code 02050) MET 5.7; judo/jujitsu/karate/kickboxing (code 02080) MET 10.3; wrestling (code 02120) MET 7.7. Boxing training (bag work) is listed at MET 6.0; boxing sparring at MET 12.8.
Does weight training for martial arts count separately?
Yes. Strength and conditioning sessions done separately from martial arts technique training should be calculated independently using the appropriate MET values for resistance training (MET 3.5-8.0 depending on intensity). This calculator covers only the martial arts technique and sparring sessions.
Is martial arts training good for cardiovascular fitness?
Yes. High-intensity martial arts (kickboxing, Muay Thai sparring, wrestling) produce cardiovascular demands comparable to interval running, with MET values of 10-12. Steady kata or forms practice is more moderate (MET 4-6). Regular martial arts training improves VO2max, muscular endurance, and body composition.
Why are MET values different between martial arts?
MET values reflect the average metabolic demand measured across subjects performing each activity. Grappling arts (judo, wrestling) involve sustained full-body resistance with few rest periods, producing high METs. Kata and forms practice involves deliberate, controlled movements at lower intensity. Sparring intensities vary widely by school and practitioner.
Official sources
- Ainsworth BE et al. (2011). 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 43(8), 1575-1581. PubMed 21681120.
- National Institutes of Health (NIH), National Heart, Lung, and Blood Institute. Physical Activity and Your Heart: Recommendations. NHLBI Physical Activity.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.