Boxing Calorie Calculator

If you ever finish a boxing session and wonder, ‘How many calories did this session burn?’, you are in the right place. Our Boxing Calories Calculator helps estimate how much energy your body burns during a sweaty boxing session based on factors such as your body weight, duration, and intensity level.

Let's dive deeper into this article!

What Are Boxing Calories?

Boxing is a high-intensity combat sport that mixes punches, footwork, defense, and non-stop movement. Even when the boxer is not fighting anyone, training still requires a lot of energy that burns a surprising amount of calories.

If your purpose is burning calories, then boxing workouts can include:

• Shadowboxing
• Heavy bag work
• Pad work
• Hard sparring
• Fight-style interval sessions

During boxing training or fights, your main muscles work intensely, making it one of the most powerful calorie-burning activities.

How to Use the Boxing Calorie Calculator?

You no longer need to scratch your head—our calculator is designed to make things simple. You can use it to estimate how many calories your boxing session burns by entering the following values:

• Body Weight: Heavier people burn more calories, so enter your weight to get an accurate estimate.
• Duration: Longer sessions burn more calories, so enter how long you boxed.
• Boxing Intensity Level: Select your intensity, from light shadowboxing to fight-pace intervals.

Maybe you are curious about how boxing calories are calculated. Keep reading to discover the steps involved in the calculation.

How Boxing Calories Are Calculated

There is a scientifically backed. standard ACSM-approved formula used to calculate calories burned in boxing or any physical activity. Take a look at the standard ACSM formula:

• Calories burned per minute = MET × 3.5 × weight(kg) ÷ 200

Then multiply that by total minutes to obtain total calories burned:

• Total calories = calories per minute × total minutes

What are Boxing MET Levels?

MET stands for Metabolic Equivalent of Task. It’s a unit that measures exercise intensity. MET represents energy cost compare to rest. 1 MET is the baseline, equivalent to sitting quietly, while higher MET values indicate more intense activity.

The following table shows common boxing intensity levels with their MET values:

Boxing calorie calculation example

Imagine you finish a 30-minute boxing session at moderate intensity, and your body weight is 70 kg.

Let's calculate calories burned:

1. First, fill in the values in the formula:
   • Calories burned per minute = MET × 3.5 × weight(kg) ÷ 200
   • = 7.8 × 3.5 × 70 ÷ 200
   • Calories burned per minute = 9.5 kcal/min
2. Next, multiply it by 30 minutes:
   • Total calories = 9.5 kcal/min × 30 minutes = 285 kcal

This means a 70 kg person burns around 285 kcal.