How Many Calories Does Boxing Burn?

Calories Burned Boxing Calculator & Formula

Whether you are a professional boxer or you do fitness boxing as a part of your workout routine, it is a tough activity that requires a lot of physical effort.

Boxing can help you burn a lot of calories.

But exactly how many calories can you burn boxing? If you want to know the answer to this question, then you can check out our burned calorie calculator to calculate that.

Weight in Pound

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About Calories Burned Boxing Calculator

Boxing can be professional or for fitness purposes. Professional boxing is a two-person combat sport where the participants face each other in a hand-to-hand combat session.

A fitness boxing workout is something that you do to make your body active and get a full-body workout.

Both these forms of boxing can aid you in burning calories. Professional boxers are generally not overweight so their primary goal with boxing is not to burn calories.

Health specialists recommend boxing for people who want to burn calories and lose weight.

When boxing for fitness, you can use our calories burned calculator to find the number of calories you have burned while boxing.

This calculator gives you complete details about the total number of calories you burn in a specific period of time that you have spent boxing.

How to use this calories burned calculator?

Here is how you can use the calories burned calculator for boxing:

  1. Enter your weight in the calculator in either kgs or pounds.
  2. Choose the type of boxing activity.
  3. Enter the time you have spent boxing.
  4. Click on the Calculate button to get the total number of calories burned boxing.

Formula for finding the calories burned boxing

If you are wondering how the calories burned calculator works behind the scenes, then this section is for you.

The calories burned calculator uses the standard formula to do the burned calorie calculation burned as a result of a specific activity such as boxing.

The formula for finding the calories burned per minute is given below:

Calories Burned Per Minute = (MET x 3.5 x Weight(kg)) / 200

The MET(Metabolic Equivalent) is the measurement of energy cost that you spend on an activity of physical nature, for a period of time.

The MET values for different activities regarding boxing are given below:

  • Fitness Boxing Workout (Punching Bag) – 5.5
  • Boxing (Sparring) – 7.8
  • Boxing (In the Ring) – 12.8

Does boxing burn calories?

Boxing is a high-intensity activity that can help you burn a lot of calories. Research suggests that if you undergo intense fitness boxing sessions regularly, it can help you burn calories and improve the overall composition of your body.

How many calories does an average person burn in boxing?

According to Healthline, a person who weighs about 150 pounds can burn as much as 390-558 calories boxing for an hour.

The number of calories that you burn while boxing depends on various factors such as the weight of the person and the intensity of the boxing session.


More health benefits of boxing

Good for heart health 

Boxing helps your body get high-intensity interval training (HIIT). This training is known for its positive impact on heart health.

Boxing helps improve the aerobic fitness of a person. There have been some studies that show the amazing correlation of boxing with heart health.

Helps with weight loss

You can take on boxing as an activity to reduce your body weight as well. If you want to lose the body fat that you gathered over the years, you can get into boxing to get rid of it.

Since boxing helps burn more calories, boxing just for a little bit every day would suffice for newbies.

Offers full-body workout

Boxing is a great physical activity for your entire body. If you want your whole body to become stronger and more resilient, boxing can help you do that better as compared with some other sports.

This activity is a collection of different skills that make your body go through different types of motions. This way, your body gets a complete workout that helps boost the whole-body strength. Boxing helps improve cardiovascular health as well.

Improves balance

Balance is a huge part of boxing. It would be hard for you to box well if you can’t find the right balance for your body under different conditions.

When you join a boxing class, it helps you develop that balance. And when you get good at it, you find your body being able to perform complex movements in a more effective way.

Improves your mood

The punching bag boxing workout can help you loosen up and release the pressure that has been building up inside of you. You can practice boxing as a part of a mixed martial arts routine as well.

When you do boxing for a while, it helps you feel relaxed. You feel more confident in your ability to handle the challenges that life throws at you. Punching a speed bag also helps relieve stress and anxiety.

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