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How many calories do we burn boxing?
Everything you need to know about boxing
Do you know how many calories you can burn when boxing for 30 minutes or 1 hour? By entering your overall activity time and your weight in kilos, you can get an idea of how many calories you burn boxing.
Boxing: A few examples of energy expenditure depending on weight and activity time.
The table below shows how many calories you can burn when boxing!
Boxing
Low intensity
Expenditure in Kilocalories
| Weight | 15 minutes | 30 minutes | 1 hour |
|---|---|---|---|
| 40 kg | 63 | 126 | 252 |
| 50 kg | 79 | 158 | 315 |
| 60 kg | 95 | 189 | 378 |
| 70 kg | 110 | 221 | 441 |
| 80 kg | 126 | 252 | 504 |
| 90 kg | 142 | 284 | 567 |
Boxing
Moderate intensity
Expenditure in Kilocalories
| Weight | 15 minutes | 30 minutes | 1 hour |
|---|---|---|---|
| 40 kg | 95 | 189 | 378 |
| 50 kg | 118 | 236 | 473 |
| 60 kg | 142 | 284 | 567 |
| 70 kg | 165 | 331 | 662 |
| 80 kg | 189 | 378 | 756 |
| 90 kg | 213 | 425 | 851 |
Boxing
High intensity
Expenditure in Kilocalories
| Weight | 15 minutes | 30 minutes | 1 hour |
|---|---|---|---|
| 40 kg | 126 | 252 | 504 |
| 50 kg | 158 | 315 | 630 |
| 60 kg | 189 | 378 | 756 |
| 70 kg | 221 | 441 | 882 |
| 80 kg | 252 | 504 | 1008 |
| 90 kg | 284 | 567 | 1134 |
See detailed calculations and metabolic equivalent for boxing
Everything you need to know about boxing
FIND OUT MORE ABOUT BOXING
Boxing is a combat sport. It can be English, French, American, Thai, Burmese or Chinese , each with its own well-established rules. Far from the clichés of the boxers of the past, boxing has become a popular sport open to all, including women.
Boxing is unquestionably one of the top 10 sports for fat loss, with a caloric expenditure between 6 and 12 times greater than that expended at rest, depending on whether you practice it at low, moderate or high intensity.
It is practised both as a professional discipline and as a fitness activity. Boxing involves fast movements, precise strikes and great agility. Whether you’re interested in competition or simply looking for a complete workout, boxing offers many benefits for body and mind.
Some benefits of boxing:
- Improved cardiovascular fitness: Boxing is an intense activity that increases heart rate and stimulates the cardiovascular system. Boxing workouts include endurance and high-intensity exercises that help strengthen the heart and lungs.
- Muscle strengthening: Boxing involves many muscle groups, including arms, shoulders, abdominals, legs and core muscles. Striking, dodging and fast-moving movements strengthen and tone muscles.
- Improved coordination and agility: Boxing requires precise coordination between arm, leg and trunk movements. Striking and moving exercises improve hand-eye coordination, movement synchronization and agility.
- Mental stimulation: Boxing requires mental concentration and quick reactions to anticipate opponents’ movements and make strategic decisions. This promotes the development of cognitive skills, mental reactivity and problem-solving.
- Relief and stress management: Boxing is an excellent way to let off steam and release accumulated stress. Intense training helps to channel negative energy, reduce anxiety and promote a sense of well-being and relaxation.
- Self-confidence and self-esteem: Regular boxing practice helps develop self-confidence and self-esteem. The progress made, the new skills acquired and the mastery of boxing techniques reinforce confidence in one’s abilities and the perception of one’s own worth.
Whether you want to train for competition or simply enjoy the physical and mental benefits of boxing, it’s important to practice with proper supervision and respect for safety rules. Boxing can be a demanding sport, but the results in terms of fitness, self-confidence and overall well-being are well worth the effort.
How to calculate the number of calories burned boxing
The result displayed is expressed in Kcal and is calculated from the MET (Metabolic Equivalent of Task). The MET for each activity is the result of statistical data and cannot therefore be interpreted as an exact calculation, but rather as an estimate taking into account the MET value and the ratio between the time spent on an activity and the weight of the individual.
For example: the MET value for boxing is 9. This means that a person who practices boxing consumes 9 times more energy than at rest. This, of course, varies with the level of intensity, as we’ll see below.
MET values for different levels of boxing intensity
- Low-intensity boxing MET = 6
- Moderate-intensity boxing MET = 9
- High-intensity boxing MET = 12
Discover the detailed formula to calculate your daily energy expenditure while boxing
Consumption in Kcal per minute = (MET*3.5*Weight in kilos)/200
This means that for a 60-kilo person boxing for 30 minutes :
Consumption in Kcal per minute = (9*3.5*60)/200 = 9.45 Kcal/mn
So for 30 minutes = 9.45*30 = 283.5 kcal for 30 minutes
