Calories Burned Boxing (Sparring) Calculator
Flexibility & Martial Arts · MET 7.8
Boxing (Sparring) has a MET value of 7.8, meaning it uses about 7.8 times the energy your body burns at rest. A 155 lb (70 kg) adult burns roughly 287 kcal in 30 minutes at moderate intensity.
Your calorie burn
Calories burned
287
30 min · MET 7.8 · 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 7.8 METs uses 7.8 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 (sparring) by body weight
| Body weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (57 kg) | 116 kcal | 232 kcal | 348 kcal | 464 kcal |
| 155 lbs (70 kg) | 144 kcal | 288 kcal | 432 kcal | 576 kcal |
| 185 lbs (84 kg) | 172 kcal | 344 kcal | 515 kcal | 687 kcal |
| 215 lbs (98 kg) | 200 kcal | 399 kcal | 599 kcal | 799 kcal |