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Boxing Calorie Calculator

Just enter your weight and duration and pick an intensity (heavy bag / mitt work & sparring / ring match) to auto-calculate boxing calories burned from METs. Also shows how many bowls of rice and grams of fat that equals.

Input

Estimate the calories burned during boxing using a simple METs-based formula. Actual energy use varies with body size and exercise efficiency, so treat the result as a rough guide.

kg
min
Intensity (type)

Result

Calories burned (estimate)

246kcal

About 1.1 bowls of rice / about 34 g of body fat

METs used

7.8 METs

Duration

30 min

Body weight

60.0 kg

How it works

  • Calories burned (kcal) are calculated with the common simplified formula METs x body weight (kg) x duration (hours) x 1.05. Duration is entered in minutes and converted internally to hours (minutes / 60).
  • METs (metabolic equivalents) measure exercise intensity relative to a resting value of 1. To express total energy expenditure including resting metabolism, this tool uses METs directly rather than (METs - 1).
  • Intensity estimates are heavy bag work 5.5 METs, mitt work & sparring 7.8 METs, and a ring match 12.8 METs, based on representative values from the Compendium of Physical Activities.
  • As a reference, results show the equivalent in bowls of rice (about 234 kcal each) and grams of body fat (about 7.2 kcal per gram).
  • Actual calories burned vary widely with body size, body composition, movement efficiency, and rest periods. Use the displayed values only as a guide.
  • When using this for weight loss or diet management, avoid overestimating, and consult a doctor or specialist if you have health concerns or a medical condition.