Boxing calories burned
Quick answer
Boxing burns about 238 kcal in 30 minutes for a 70 kg person at moderate effort. One hour burns about 476 kcal.
- 30 minutes, 70 kg
- 238 kcal
- 1 hour, 70 kg
- 476 kcal
- MET used
- 7.8
- Effort or pace
- Moderate
Easy matches punching bag work, Moderate sparring and Hard a bout in the ring. Pick the level that matches how hard the session was.
Calories burned by body weight
Estimated kcal for each effort level the Nibbs app offers for boxing. Pick the level that matches the whole session, including normal short rests.
| Effort level | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| Easy5.8 MET | 120 kcal | 144 kcal | 168 kcal | 192 kcal | 216 kcal | 240 kcal |
| Moderate7.8 MET | 170 kcal | 204 kcal | 238 kcal | 272 kcal | 306 kcal | 340 kcal |
| Hard12.3 MET | 283 kcal | 339 kcal | 396 kcal | 452 kcal | 509 kcal | 565 kcal |
| Effort level | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| Easy5.8 MET | 240 kcal | 288 kcal | 336 kcal | 384 kcal | 432 kcal | 480 kcal |
| Moderate7.8 MET | 340 kcal | 408 kcal | 476 kcal | 544 kcal | 612 kcal | 680 kcal |
| Hard12.3 MET | 565 kcal | 678 kcal | 791 kcal | 904 kcal | 1017 kcal | 1130 kcal |
- Easy:
- Relaxed, light effort.
- Moderate:
- Steady, noticeable effort. New logs in the app start here.
- Hard:
- Demanding and hard to keep up.
How this is calculated
Calories burned = (MET − 1) × body weight in kg × time in hours
MET compares the energy an activity uses with sitting at rest. Nibbs takes away 1 MET, the energy your body uses at rest (about 1 kcal per kg per hour), so it counts only the extra calories from the activity. The app rounds the result to the nearest whole kcal.
Worked example (Moderate, 70 kg, 30 minutes): (7.8 − 1) × 70 × 0.5 = 238 kcal.
| Effort level | MET | Compendium code |
|---|---|---|
| Easy | 5.8 | 15110 |
| Moderate | 7.8 | Effort model |
| Hard | 12.3 | Effort model |
Compendium row for boxing: code 15110, 5.8 MET.Compendium wording: “Boxing, punching bag”
Easy, Moderate and Hard come from the Nibbs effort model. They are approximate rates, based on Compendium codes 15110, 15120, 15100. They are not separate measurements of boxing. A code shows next to a level only where its rate equals the row above.
Common questions
How many calories does boxing burn in an hour?
About 476 kcal for a 70 kg person at moderate effort. At the same effort, a 50 kg person burns about 340 kcal and a 100 kg person about 680 kcal.
Does boxing burn more calories at a harder effort?
Yes. For a 70 kg person, 30 minutes burns about 168 kcal at easy effort, 238 kcal at moderate effort and 396 kcal at hard effort. Choose the level that matches the whole session, including normal short rests.
Why are these numbers lower than some other calculators?
Nibbs counts only the calories you burn above your resting rate. It takes away 1 MET, about 1 kcal per kg of body weight per hour, because your body burns that much even when you sit still. Calculators that count total calories include this resting energy, so their numbers are higher.
How do I log boxing in Nibbs?
Add Boxing from the exercise library, enter how long you did it and pick Easy, Moderate or Hard. Nibbs uses the weight in your profile to estimate the calories. You can replace the estimate with your own number.
Log boxing in Nibbs and get a calorie estimate automatically
Nibbs has a library of more than 1,200 exercises. Add a workout and Nibbs uses your weight to estimate the calories, next to the meals you log.
Calories burned in related activities
Values are kcal in 30 minutes for a 70 kg person, at the app's default effort level or the pace shown on each page.