Kickboxing Calories Burned Calculator
Calculate calories burned during kickboxing training using official MET values from the Compendium of Physical Activities.
Taekwondo Calories Burned Calculator 🥋
Taekwondo training burns between 360-860 calories per hour, making it one of the most effective martial arts for cardiovascular fitness, explosive power development, and mental discipline. According to the Compendium of Physical Activities, Taekwondo combat simulation reaches 14.3 METs, representing the highest calorie-burning intensity among traditional martial arts. Research from PMC Sports Medicine demonstrates that regular Taekwondo training significantly improves cardiovascular endurance, muscular power, flexibility, and balance while enhancing cognitive function through complex motor learning patterns unique to this Olympic sport.
Taekwondo Training Intensity Levels & Calorie Burn
Based on research from the Compendium of Physical Activities and validated metabolic equivalent (MET) values, here are the scientifically-backed Taekwondo intensity classifications:
- Basic Forms/Poomsae (6.0 METs): Traditional pattern practice, fundamental stances, basic kicks and blocks with emphasis on proper technique, breathing control, and mindful movement execution
- Moderate Training (9.0 METs): Pad work, target practice, combination techniques with continuous movement, moderate cardiovascular demand, and skill development focus
- Advanced Sparring (12.0 METs): Controlled sparring sessions, advanced techniques, high kicks, rapid combinations requiring explosive power, tactical thinking, and sustained endurance
- Competition/Combat (14.3 METs): Full-contact tournament sparring, maximum intensity training with Olympic-style techniques, elite conditioning, and peak performance demands
According to ResearchGate fitness studies, just 5 weeks of intensive kicking-based martial arts training like Taekwondo significantly improves cardiovascular fitness, muscular power, flexibility, and body composition while enhancing reaction time and coordination!
Comprehensive Taekwondo Calorie Burn Chart
| Training Duration | Basic Forms (6.0 MET) |
Moderate Training (9.0 MET) |
Advanced Sparring (12.0 MET) |
Competition Level (14.3 MET) |
|---|---|---|---|---|
| 15 minutes | 70-90 calories | 105-135 calories | 140-180 calories | 165-215 calories |
| 30 minutes | 135-180 calories | 205-270 calories | 270-360 calories | 325-430 calories |
| 45 minutes | 205-270 calories | 305-405 calories | 405-540 calories | 485-645 calories |
| 60 minutes | 270-360 calories | 410-540 calories | 540-720 calories | 650-860 calories |
| 90 minutes | 405-540 calories | 615-810 calories | 810-1080 calories | 975-1290 calories |
Calories Burned by Body Weight (60-minute training session)
| Body Weight | Basic Forms | Moderate Training | Advanced Sparring | Competition Level |
|---|---|---|---|---|
| 125 lbs (57 kg) | 290 calories | 435 calories | 580 calories | 690 calories |
| 150 lbs (68 kg) | 345 calories | 520 calories | 695 calories | 825 calories |
| 175 lbs (79 kg) | 405 calories | 605 calories | 810 calories | 960 calories |
| 200 lbs (91 kg) | 460 calories | 690 calories | 925 calories | 1095 calories |
| 225 lbs (102 kg) | 515 calories | 775 calories | 1035 calories | 1230 calories |
Scientific Formula for Taekwondo Calorie Calculation
Calories Burned = (MET × Body Weight(kg) × 3.5) ÷ 200 × Duration(minutes)
Formula Components:
- MET Value: 6.0-14.3 (varies by Taekwondo technique intensity and skill level)
- Body Weight: Your current weight in kilograms (divide pounds by 2.205)
- Duration: Total training time in minutes
- 3.5: Standard oxygen consumption factor (ml/kg/min)
- 200: Conversion factor for metabolic calculations
A 150 lb (68 kg) person doing 45 minutes of advanced Taekwondo sparring (12.0 METs) burns: (12.0 × 68 × 3.5) ÷ 200 × 45 = 513 calories
Evidence-Based Taekwondo Health & Performance Benefits
Research published in PMC Sports Medicine demonstrates that Taekwondo training provides comprehensive physical and cognitive health improvements:
- Cardiovascular Excellence: High-intensity kicking techniques and rapid movement patterns significantly improve VO2 max, resting heart rate, blood pressure, and overall cardiovascular endurance capacity
- Enhanced Balance & Coordination: Single-leg kicking techniques, dynamic stances, and complex movement patterns enhance proprioception, postural control, and neuromuscular coordination beyond traditional exercise methods
- Superior Flexibility & Power: High kicks and extensive stretching routines develop exceptional hip and leg flexibility while explosive kicking movements build lower body power, speed, and athletic performance
- Cognitive Function Enhancement: Complex technique combinations, reaction training, strategic sparring, and pattern memorization improve executive function, attention span, processing speed, and mental acuity
According to peer-reviewed fitness research, martial arts training like Taekwondo shows superior improvements in body composition, muscular endurance, and functional movement compared to traditional gym workouts!
References
- Ouergui, Ibrahim & Hssin, Nizar & Haddad, Monoem & Padulo, Johnny & Franchini, Emerson & Gmada, Nabil & Bouhlel, Ezdine. (2014). The effects of five weeks of kickboxing training on physical fitness. Muscles Ligaments and Tendons Journal. 04. 106. 10.32098/mltj.02.2014.03.
- Ouergui, I., Hssin, N., Haddad, M., Padulo, J., Franchini, E., Gmada, N., & Bouhlel, E. (2014). The effects of five weeks of kickboxing training on physical fitness. Muscles, Ligaments and Tendons Journal, 4(2), 106. https://pmc.ncbi.nlm.nih.gov/articles/PMC4187584/
