How many calories does boxing burn?

At 12.3 METs, a 70 kg person uses about 431 kcal in thirty minutes. Energy use scales with body weight, so a 90 kg person uses roughly a third more for the same session.

What is the MET value for boxing?

12.3 METs, listed under Compendium code 15100. A MET is a multiple of resting metabolic rate.

Should I subtract my resting metabolism?

If you are adding this to a maintenance figure that already includes rest, yes. The net figure removes the roughly one MET-hour per hour your body would have spent anyway, which for boxing leaves about 92 per cent of the gross total.

Why does body weight change the answer?

A MET value is energy per kilogram of body mass, so the same activity costs more for a heavier body. That is why weight is an input rather than an assumption, and why generic calories-burned figures without a weight are close to meaningless.

How accurate is this figure?

It is an estimate from a population average. Published comparisons against indirect calorimetry find individual discrepancies of twenty to thirty per cent, so use it to compare activities rather than as a ledger to eat back.

Calories burned boxing

Work out how much energy boxing uses for your body weight and how long you do it. The figure comes from the activity’s metabolic equivalent, published in the Compendium of Physical Activities.

Result

These are estimates from population-level equations, not a measurement of you and not medical advice. Individual results vary widely. Talk to a doctor or a registered dietitian before making significant changes to how you eat or train.

The MET value and where it comes from

MET value: 12.3
Compendium code: 15100
Listed as: Boxing, in ring, general
Category: Sports

A MET is a multiple of resting metabolic rate, defined as an oxygen uptake of 3.5 millilitres per kilogram per minute. At 12.3 METs, boxing costs roughly 12.3 times what your body spends at rest.

kcal = MET × kg × h
     = 12.3 × weight × hours

net of resting:
kcal = (12.3 − 1) × weight × hours

Source: Herrmann SD, Willis EA, Ainsworth BE, et al. "2024 Adult Compendium of Physical Activities." Journal of Sport and Health Science 13(1), 2024, pp. 6–12. MET values are population averages; roughly 18% of Compendium entries are estimated rather than measured.

Your body spends energy whether or not you do boxing. The net figure removes that baseline, and it is the honest number if you are adding this on top of a maintenance estimate.

Read the result as approximate. Published comparisons of MET-derived estimates against indirect calorimetry commonly find individual discrepancies of twenty to thirty per cent, and boxing is no exception.

Calories burned by body weight and duration

Gross energy in kilocalories. Read across from your weight and down from your duration. A 70 kg person uses about 861 kcal an hour, of which roughly 791 is above what resting would have cost.

Calories burned by body weight and duration
Body weight	15 min	20 min	30 min	45 min	60 min	90 min
55 kg	169	226	338	507	677	1,015
65 kg	200	267	400	600	800	1,199
75 kg	231	308	461	692	923	1,384
85 kg	261	349	523	784	1,046	1,568
95 kg	292	390	584	876	1,169	1,753
110 kg	338	451	677	1,015	1,353	2,030

Compared with related activities

Energy used per thirty minutes at 70 kg, so the activities are directly comparable.

Comparison with related activities
Activity	METs	kcal / 30 min
Boxing	12.3	431
Martial arts	5.3	186
Jump rope, fast	12.3	431
HIIT	11	385
Squash	12	420
Running at 13 km/h	12	420

Questions

How many calories does boxing burn?: At 12.3 METs, a 70 kg person uses about 431 kcal in thirty minutes. Energy use scales with body weight, so a 90 kg person uses roughly a third more for the same session.
What is the MET value for boxing?: 12.3 METs, listed under Compendium code 15100. A MET is a multiple of resting metabolic rate.
Should I subtract my resting metabolism?: If you are adding this to a maintenance figure that already includes rest, yes. The net figure removes the roughly one MET-hour per hour your body would have spent anyway, which for boxing leaves about 92 per cent of the gross total.
Why does body weight change the answer?: A MET value is energy per kilogram of body mass, so the same activity costs more for a heavier body. That is why weight is an input rather than an assumption, and why generic calories-burned figures without a weight are close to meaningless.
How accurate is this figure?: It is an estimate from a population average. Published comparisons against indirect calorimetry find individual discrepancies of twenty to thirty per cent, so use it to compare activities rather than as a ledger to eat back.