Calories Burned Boxing Bag Work Calculator - I measured 700 at 82kg
Y.W. Fung · 2026-05-19 · Apple Watch Ultra
700
kcal / hour
350
kcal / 30 min
700
kcal / 60 min
Compared with sitting ~80 kcal/h: +620 extra
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2026-05-19, 82kg, Apple Watch Ultra HR 167 avg. My reference for boxing bag work is 700 kcal per hour. 28°C and humid at Tsuen Wan Gym, 6:40am. I couldn't talk for the last 2 minutes.
MET 8.1 is the approximate equivalent of my 82kg rate, not a separate measurement. My 82kg reference is 700 kcal/hour. At 70kg, that's about 598. At 98kg, about 837. The formula (minutes × MET × 3.5 × kg) / 200 is reference only. USDA FoodData is used for food cost, not exercise burn.
What could 30 min cover? About 350 kcal, close to Melon Pan (350 kcal). I'd treat that as a comparison, not a reason to earn a meal.
Calories by body weight
Estimated kcal at moderate effort, scaled from the 82kg reference.
| Weight (lbs / kg) | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (56.7kg) | 121 | 242 | 363 | 484 |
| 155 lbs (70.3kg) | 150 | 300 | 450 | 600 |
| 185 lbs (83.9kg) | 179 | 358 | 537 | 716 |
| 215 lbs (97.5kg) | 208 | 416 | 624 | 833 |
Questions I get
How much does boxing bag work burn in 30 minutes?
At my 82kg reference, 350 kcal. I'd adjust for your weight and effort above.
Would I burn the same amount at 70kg?
Probably not. The weight-scaled estimate is 598 kcal per hour, not a personal measurement.
Is the MET figure my actual Watch result?
No. MET 8.1 is an approximate equivalent of the 82kg rate, not another Watch measurement. I use 700 kcal/hour as the starting point.