How Many Calories Are Burned In Kickboxing?

Kickboxing is a martial arts-inspired form of combat sport that includes punching and kicking with bare feet. This sport requires a lot of physical effort. So, it can help you burn calories and lose weight. Keep reading till the end to find how many calories you can burn from kickboxing.

How Many Calories Can You Burn from Kickboxing?

A kickboxing workout can burn up to 570-900 calories per hour, according to fitness experts. Factors such as your weight and the intensity of the activity affect the number of calories that you burn from kickboxing.

Calories Burned Kickboxing Calculator

Weight in Pound

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Kickboxing is an intensely physical sport that is played by people from all over the world. This sport involves a lot of kicking and punching which requires you to put in a lot of effort and energy.

You can use our calorie burned from kickboxing calculator to keep track of the number of calories that you burn from this combat sport.

Our calculator offers you a simple and seamless approach to finding calories burned from kickboxing.

This calculator is 100% free. You can use it either on your PC or smartphone web browsers 24/7.

How to Use this Calculator?

Here is how you can find the calories burned per minute using our calculator:

  1. Select your preferred input option for weight.
  2. Enter your weight in the calculator.
  3. Select the type of activity.
  4. Enter the amount of time that you have spent kickboxing.
  5. Click on the Calculate button to find the number of calories burned.

How the Calculator Works

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

Our calculator uses the formula for finding the calories burned per minute for its calculations. The formula itself involves the use of Metabolic Equivalent Task or the METs.

Different physical activities have different MET values, depending on their respective difficulty. 

You can calculate the MET value of activity by multiplying 3.5mL oxygen per kg body weight of a person by the number of minutes that they spend doing the activity.


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

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


MET is a crucial factor that is essential for finding the calories burned from kickboxing. The MET value for kickboxing is 7.5.

Unlike other combat sports, kickboxing is quite intense in terms of the effort that it requires from you. So, it has a higher MET value which means that it can help you burn more calories.

The MET goes hand-in-hand with the Active Metabolic Rate (AMR) and the Rest Metabolic Rate (RMR).

Your AMR helps determine the number of calories that your body burns while being in an active state. It involves the activities that you do throughout the day.

The RMR helps determine the number of calories that your body burns while being at rest. It doesn’t include the digestive functioning processes as well.

If an activity has a MET value of 1, it burns about the same number of calories as your RMR.

And if an activity has a MET value of 4, it is going to burn four times the number of calories as your RMR.


  • What is the number of calories that a person burn,s who weighs 160 lbs (72.5 kgs) and spends 60 minutes kickboxing? The MET value for kickboxing is 7.5.
  • Calories Burned Per Minute = (MET x 3.5 x Bodyweight(kg)) / 200
  • Calories Burned Per Minute = (7.5 x 3.5 x 72.5) / 200
  • Calories Burned Per Minute = 9.5 calories
  • Calories Burned in 60 Minutes  = 9.5 calories x 60
  • Calories Burned in 60 Minutes =  570 calories

What is Kickboxing?

Kickboxing is a type of combat sport that involves elements from boxing, karate, and Muay Thai. Kickboxing involves the use of hands as well as feet to attack your opponents.

Many gyms offer non-contact kickboxing classes where you get to build stronger muscles and endurance. The movements are rapid in kickboxing which leads to the burning of a lot of calories and fats.

Kickboxing is mainly a standup fighting style and it mainly focuses on striking your opponent with your fists and bare feet. The sport is played all around the world and gyms offer these classes for their numerous health benefits.

Health Benefits of Kickboxing Workout

Alleviates Stress

Kicking and punching on a certain target using the right kickboxing techniques can help reduce stress and anxiety levels. This high-energy combat sport releases endorphins, oxytocin, and dopamine which make you feel relaxed and calm.

Kickboxing exercises your core and makes you stronger from the inside as well as the outside. The exercise stabilizes your blood pressure and you feel less stressed as a result.

Boosts Confidence

This exercise boosts your self-esteem by increasing your physical strength as well as attractiveness. By releasing endorphins from your brain, kickboxing allows you to have a positive response to your surroundings and you feel a lot happier as a result.

Doing Kickboxing every day will help you feel more confident about your strength as well as physical capacity and that increases your productivity.

Improves Balance & Coordination

Kickboxing involves movements from your whole body and not just your hands or feet. This stimulates all these muscles vigorously and that leads to better circulation. Thus, your movements become more balanced and controlled.

Kickboxing helps you develop better coordination by training your hands and feet to move at the appropriate time. The quick reflexes that you develop with kickboxing make your movements more agile.

Improves Posture

This combat sport utilizes all the muscles from your core, legs, and shoulders that are responsible for your posture. If you attend kickboxing classes regularly you will not have to use posture correction belts or other similar devices to get a nice posture.

This exercise can help you get rid of all the unnecessary stress that you put on your spine due to having a bad posture. It eliminates the issue from its roots and that increases your health and overall fitness level.

Excellent Cross-Training Workout

Since kickboxing involves both hands as well as feet, this makes it a valuable cross-training tool. For boxing, you mainly train your core and arms, but for kickboxing, you need to develop stronger legs and feet as well.

Thus, your whole body gets an equal chance to grow stronger as a result of kickboxing.

Gives You an Energy Boost

Kickboxing improves your cardiorespiratory system and allows for more efficient blood and oxygen flow to your whole body. Your entire body starts to get the necessary nutrients and you feel a lot more energetic and upbeat as a result.

By lifting your mood and relieving your stress, kickboxing makes you healthier both physically as well as mentally.

MET Values Table

Type of Activity MET
Kickboxing 7.5

Factors Affecting Calories Burned from Kickboxing

The number of calories burned from kickboxing varies based on factors such as your weight and the amount of time that you spend kickboxing.

For example, if you weigh about 150 lbs and you do kickboxing for 15 minutes, you are going to burn fewer calories as compared with a person who weighs 160 lbs and they do kickboxing for the same amount of time.

More Calorie Calculators:


1. How many calories do 45 minutes of kickboxing burn?

Kickboxing can help you burn 350 to 550 calories in 45 minutes.

2. Is kickboxing good for losing weight?

Kickboxing is considered great for burning calories and excess fat. In fact, in a 30-minute kickboxing session, you can burn as many as 372 calories.

3. How many calories did I burn during kickboxing?

Kickboxing is an effective calorie-burning activity. Doing this workout for just one hour can help you burn 600 to 800 calories.

4. Is 30 minutes of kickboxing enough?

Kickboxing for 30 minutes can help you burn 300 to 444 calories based on your pace. Doing this exercise for 30 minutes regularly will make your muscles stronger, and your core more flexible.

You can manage stress, and improve your cardiovascular health by doing kickboxing for 30 minutes regularly.

Wrapping Up

Kickboxing is one of the most intense physical activities out there. Whether you are engaged in one-on-one combat or are using a punching bag for the kickboxing workout, this activity can help you take your fitness to the next level.

After coming back from an intense kickboxing session, you can use our calorie burned calculator to find the number of calories burned from this activity.

Visit our website to explore all of our other calorie calculators for physical activities.


  • Sidney, K., Jetté, M., & Blümchen, G. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical cardiology, 13(8), 555–565.

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