Calories Burned Boxing (Punching Heavy Bag) Calculator
Flexibility & Martial Arts · MET 5.5
Boxing (Punching Heavy Bag) has a MET value of 5.5, meaning it uses about 5.5 times the energy your body burns at rest. A 155 lb (70 kg) adult burns roughly 202 kcal in 30 minutes at moderate intensity.
Your calorie burn
Calories burned
202
30 min · MET 5.5 · 154 lbs
The MET formula explained
MET stands for Metabolic Equivalent of Task. One MET equals the oxygen your body consumes sitting still — about 3.5 ml per kilogram of body weight per minute. An activity rated 5.5 METs uses 5.5 times that amount.
Calories burned = Duration (minutes) × (MET × 3.5 × Weight in kg) ÷ 200
Imperial weights are converted to kilograms automatically (1 kg = 2.205 lbs). Intensity scales the MET value: low ×0.75, moderate ×1.0, high ×1.3.
Calories burned boxing (punching heavy bag) by body weight
| Body weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (57 kg) | 82 kcal | 164 kcal | 246 kcal | 327 kcal |
| 155 lbs (70 kg) | 102 kcal | 203 kcal | 305 kcal | 406 kcal |
| 185 lbs (84 kg) | 121 kcal | 242 kcal | 363 kcal | 485 kcal |
| 215 lbs (98 kg) | 141 kcal | 282 kcal | 422 kcal | 563 kcal |