How Many Calories Do You Burn Kickboxing


If John, a 25 year old male who weighs 180lbs, kickboxes for 1 hour, he will lose 750 calories. Keep in mind that how many calories you burn kickboxing is subjective to your:

  • Sex
  • Weight
  • Height
  • BMR
  • Your everyday activity level

This calculator is not 100% accurate, in fact, no online calorie calculator out there is. Not even scientist wearing their fancy lab coats can definitively give you an accurate number. Every BODY is different, and the results you get from both calories are educated calculations based on science.

This calculator is based on the 2011 Compendium of Physical Activities (We’ll dig deeper into this)(source). To calculate how many calories you need to burn in order to lose weight, follow the instructions.

How Many Calories Do You Need to Burn From Kickboxing to Lose Weight?

It is important to know that there is a difference between calculating the number of calories you burned kickboxing, and the number of calories you need to burn from kickboxing TO LOSE WEIGHT.

If you’re only curious about the number of calories you burned from a single kickboxing session, then the Kickboxing Calorie Calculator above will suffice.

If you want to know how many calories you burned from this Kickboxing session with the end goal of losing weight through kickboxing, then follow the instructions below.

  1. Fill in the fields in the Kickboxing Calorie Calculator
  2. Fill in the fields in the Basic Metabolic Rate Calculator
  3. Add numbers from steps 1 & 2
  4. Use the number from step 3 and subtract it by the total number of calories you had for the day

In order to lose weight, you need to make sure that your daily caloric intake is in a deficit of 300 – 500 calories.

Did we confuse you with all that? Check out the example below

How Many Calories Do You Burn Kickboxing For an Hour?

A 170 lbs person who kickboxes for an hour can lose 796 calories. However, it’s not that simple. Everyone burns calories at different rates. Hence, we have the Basic Metabolic Rate which give us an estimate of how quickly or slowly we burn calories. Here’s a quick example to show you how it works.

Sarah is new to the kickboxing world, and she’s trying to figure out how many calories she burned from one kickboxing class, and how many calories she needs to burn in total in order to lose weight. Here are her stats along with a her calculations from both calculators, and a quick explanation of what she needs to do in order to lose weight.

Kickboxing Activity Level (input from Kickboxing Calculator)Kickboxing Class (or General)
Kickboxing Time (input from Kickboxing Calculator)1 Hour
Weight (Input from both Calculators)150 lbs
Height (Input from BMR Calculator)5 Foot 7 Inches
Age (Input from BMR Calculator)27
Activity Level (Input from BMR Calculator)Moderately Active
Sex (Input from BMR Calculator)Female

Sarah’s Results

If all Sarah did was go to her class that day and not eat anything, here’s how many calories she would burn in total.

Calories burned from kickboxing (Result from Kickboxing Calorie Calculator)702
Basic Metabolic Rate Calories (Result from BMR Calculator)2,269
Total Calories burned for the day2,971

So, How Many calories did Sarah Burn From Kickboxing?

Sarah lost 702 calories from her kickboxing class

How Many Calories Does Sarah Burn Naturally in a Day?

Given her moderately active lifestyle (which assumes she exercise 3 – 5 times a week. Sarah naturally burns 2,269 calories a day.

How Many Calories Does She Need To Eat Daily To Lose Weight From Kickboxing?

Therefore, she would have to eat anywhere between 2,471 – 2,671 calories per day and maintain her activity level. Sarah has to eat 300 – 500 calories less than what she burned that day to continuously lose weight from kickboxing.

Remember: These calculators are guided and educated estimates. This is not 100% accurate, its a process of trial and error to truly understand how many calories she needs to eat to lose weight. As long as she tracks her progress properly and eats healthy, she will lose weight accordingly.

Does Kickboxing Burn a Lot of Calories?

Yes, kickboxing burns a lot of calories. This is because it is a strength and cardiovascular workout. The number of calories you got from the Kickboxing Calorie Calculator is based of the Metabolic Equivalent of Tasks (MET).

It is the ratio of (Metabolic Rate During Exercise TO Metabolic Rate During Rest) (source). In english, this means that MET compares your metabolic rate (rate at which you burn calories) when you exercise vs when you’re resting.

When you sit down and watch tv, that is equivalent to 1 MET. 1 MET equals to the expenditure of 1 kcal/kg/hour. Here are some other examples.

Lined Chart demonstrating the The Metabolic Equivalent of Tasks of 4 different sports: Walking, weigh lifting, jogging, and kickboxing class.

According to the Metabolic Equivalent of Tasks, Kickboxing burns much more calories than a typical out at the gym. A study published by the Muscle, Ligaments, and Tendons Journal conducted an experiment to examine the effects of kickboxing training on physical fitness compare to regular exercise in 5 weeks (source).

The results of the experiment found that the subjects who engaged in kickboxing showed significant improvements in upper-body muscle power, aerobic fitness, flexibility, speed, and agility. However, the kickboxers’ body composition (includes fat percentage) did not change significantly because the participants’ diets were not controlled on their non-training days.

That is why we stress the importance of tracking the calories you burn from kickboxing and taking into account your BMR and including your caloric intake when trying to calculate the calories you need to burn through kickboxing to lose weight.

How Does Kickboxing helps You Lose Weight

Kickboxing helps you lose weight as it it a full-body workout, combining muscle strengthening and cardio vascular work. This study (source) showed that the explosive power of subjects’ upper body improved significantly.

As a workout, Kickboxing is a very holistic sport. If you’ve been to a legit Muay Thai Gym, you know that the first 15 or 20 minutes is purely cardio. These exercise range from skipping, crunches, air squats and more. Followed by the actual combos and then the workout ends in a burn out session with more workouts.

Here are some frequently asked questions about calories burned when kickboxing.

How Many Calories Do You Burn In a Kickboxing Class?

If you weigh 170 lbs and completed a one hour kickboxing class, you can lose up to 796 calories.

According to the 2011 Compendium of Physical Activities, Kickboxing is an activity that is high up in scale in terms of calorie burn. This is because it is a full-body workout involving the use of multiple muscle groups simultaneously.

Use the calculator above to find out how many calories you can burn in a one hour kickboxing class.

How Many Calories are Burned Kickboxing With Punching Bag?

If you weight 170 lbs and completed a kickboxing session on a punching bag, you can lose 425 calories.

According to the 2011 Compendium Physical Activity (source), Kickboxing on a punching bag has a MET score of 5.5.

Remember, if you’re goal is to lose weight by kickboxing sessions on a punching bag. Consider following the steps above to calculate

  • The number of calories you burned in a single workout
  • The number of calories you typically burn based on your general daily activity level
  • Add up the amount of calories you consumed for the day.

And make sure that you are in a caloric deficit of 300 – 500 calories. Do that consistently and you’ll see the results you want!

How many Calories Do You Burn Doing Jillian Michaels Kickboxing?

If you weigh 150 lbs, you burn 112 calories per 1 workout set doing the Jillian Michaels Kickboxing Program. Since it consists of three sets of 20-minutes high intensity kickboxing workouts, here’s a quick break down of how many calories you can burn per the number of workouts done.

Number of Workouts DoneNumber of Calories Burned
1112
2224
3336

Disclaimer: Every BODY is different and the number of calories above is just an educated estimate since no one can calculate exactly how many calories you burn performing any activity.

Is Kickboxing Good For Weight loss?

Yes, Kickboxing is a great way to lose weight. It is a full-body workout that utilizes multiple muscle groups simultaneously to perform. Furthermore, its a great way to work on your muscle strength and your cardiovascular health.

A study by the Muscle, Ligaments, And Tendons Journal showed how the participants engaging in kickboxing workouts gained much more muscle strength than their counterparts who simply performed regular exercises at the gym. While the participants in that study did not lose weight as they did not monitor their diets properly, it certainly helped them burn calories.

Long story short, if you perform kickboxing workouts regularly and monitor your nutrition, you will lose weight through kickboxing.

Kickboxing or Gym for Weight Loss

If you’re looking to simply burn calories, both methods are effective. However, according to the 2011 Compendium of Physical Activities, Kickboxing burns much more calories than regular weight lifting at the gym. However, whether you choose to go with kickboxing or gym for weight loss, monitor your diet to ensure you’re in a caloric deficit. Otherwise, both methods wont work to help you lose weight.

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