Taekwondo Calories Burned Calculator
Calculate calories burned during Taekwondo training using official MET values from the Compendium of Physical Activities.
How Many Calories Does Taekwondo Burn?
Taekwondo training burns between 400-900 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, the highest intensity among martial arts. For a 150-pound person, competitive Taekwondo training can burn approximately 860 calories per hour while developing exceptional flexibility, balance, and self-defense skills through dynamic kicking techniques and rapid movement patterns that characterize this Olympic sport.
Taekwondo Training Intensity Levels & Calorie Expenditure
Based on research from the Compendium of Physical Activities and metabolic equivalent (MET) values, here are the different Taekwondo intensity levels:
- Basic Forms Practice (6.0 METs): Poomsae execution, fundamental stances, basic kicks and blocks with emphasis on proper technique and breathing control
- Moderate Training (9.0 METs): Pad work, target practice, combination techniques with continuous movement and moderate cardiovascular demand
- Advanced Sparring (12.0 METs): Controlled sparring, advanced techniques, high kicks, and rapid combinations requiring explosive power and endurance
- Competition/Combat (14.3 METs): Full-contact sparring, tournament-level training, maximum intensity with Olympic-style techniques and conditioning
According to research published in PMC, Taekwondo training significantly improves cardiovascular endurance, muscular power, flexibility, and balance while enhancing cognitive function through complex motor learning and reaction time development!
Taekwondo Calorie Burn Chart
| Duration | Basic Forms (6.0 MET) |
Moderate Training (9.0 MET) |
Advanced Sparring (12.0 MET) |
Competition/Combat (14.3 MET) |
|---|---|---|---|---|
| 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 minutes of training)
| Body Weight | Basic Forms | Moderate Training | Advanced Sparring | Competition/Combat |
|---|---|---|---|---|
| 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 |
Formula for Calculating Taekwondo Calories Burned
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 6.0-14.3 (based on Taekwondo technique and intensity)
- Weight: Your body weight in kilograms
- Duration: Training time in minutes
- 3.5: Standard metabolic factor
Calorie Burn by Taekwondo Training Type
According to the Compendium of Physical Activities, different Taekwondo training methods offer varying calorie-burning potential:
- Poomsae/Forms (6.0 METs): Traditional patterns combining stances, blocks, punches, and kicks in choreographed sequences emphasizing precision and flow
- Kyorugi/Sparring (12.0-14.3 METs): Dynamic fighting practice with full-contact techniques, rapid footwork, and explosive kicking combinations
- Breaking/Kyukpa (8.0 METs): Power demonstrations breaking boards or tiles, developing focus, accuracy, and striking force through concentrated technique
- Self-Defense/Hosinsul (9.0 METs): Practical application training combining throws, joint locks, and counter-attacks against various attack scenarios
Taekwondo Health & Performance Benefits
According to research published in BMC Geriatrics, Taekwondo training provides exceptional physical and cognitive benefits:
- Cardiovascular Excellence: High-intensity kicking techniques and rapid movement patterns significantly improve VO2 max, heart rate variability, and cardiovascular endurance
- Balance & Coordination: Single-leg kicking techniques and dynamic stances enhance proprioception, balance control, and neuromuscular coordination more than traditional exercise
- Flexibility & Power: High kicks and stretching routines develop exceptional hip flexibility while explosive movements build lower body power and speed
- Cognitive Function: Complex technique combinations, reaction training, and strategic sparring improve executive function, attention, and processing speed
According to clinical research, Taekwondo training shows significant improvements in fall prevention, bone density, and cognitive function in older adults, making it beneficial across all age groups!
Olympic Taekwondo Training Demands
Research from PMC Sports Medicine reveals the exceptional physiological demands of competitive Taekwondo:
- Anaerobic Power: Olympic-level Taekwondo requires 85% anaerobic energy production, with peak power outputs exceeding 1200 watts during explosive kicking techniques
- Reaction Speed: Elite athletes demonstrate reaction times under 150 milliseconds, requiring specialized neuromuscular training and cognitive conditioning
- Flexibility Requirements: Competitive Taekwondo demands hip flexibility exceeding 180 degrees for head-level kicks, far surpassing general fitness requirements
- Match Intensity: Tournament rounds burn 15-20 calories per minute due to maximum effort bursts, tactical movement, and sustained high heart rates
According to sports science research, Taekwondo athletes show superior power-to-weight ratios and explosive strength compared to other martial arts due to the sport’s emphasis on dynamic kicking techniques!
Factors Affecting Taekwondo Calorie Burn
Research from PMC Exercise Science identifies key variables that influence Taekwondo energy expenditure:
- Kicking Height: Head-level kicks burn 25-30% more calories than mid-level kicks due to increased hip flexor engagement, core stabilization, and balance demands
- Training Intensity: Sparring sessions burn 60-80% more calories than forms practice due to explosive movements, anaerobic bursts, and sustained high heart rates
- Belt Level: Advanced practitioners (black belt) burn 15-20% more calories due to complex techniques, longer training sessions, and higher intensity standards
- Class Structure: Sessions combining conditioning, technique practice, and sparring maximize calorie burn through varied intensity intervals and complete muscle activation
To maximize calorie burn during Taekwondo training, focus on high kicks, maintain continuous movement between techniques, incorporate jumping kicks, and progressively increase sparring intensity as skill level improves!
Taekwondo vs. Other Martial Arts & Exercise
Comparing Taekwondo to other popular martial arts and exercises (calories burned per hour for 150 lb person):
- Taekwondo – Competition (14.3 METs): 825 calories/hour – Highest martial arts intensity with exceptional leg strength and flexibility development
- Karate – Sparring (10.3 METs): 595 calories/hour – Good intensity but less dynamic movement than Taekwondo
- Boxing – Training (12.3 METs): 710 calories/hour – High intensity but limited lower body and flexibility benefits
- Kickboxing – General (7.3 METs): 420 calories/hour – Moderate intensity with less technical skill development than traditional Taekwondo
Unlike other martial arts, Taekwondo’s emphasis on high kicks and dynamic footwork develops exceptional lower body power, hip flexibility, and balance while providing Olympic-level athletic training and self-defense skills!
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References
- Kim, J., Kim, Y., Seo, DC. et al. A qualitative investigation of health benefits through a modified Taekwondo activity among nursing home residents. BMC Geriatr 23, 232 (2023). https://doi.org/10.1186/s12877-023-03749-w
- Baek S, Park JB, Choi SH, Lee JD, Nam SS. Effects of Taekwondo Training on Body Composition: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2021 Nov 3;18(21):11550. doi: 10.3390/ijerph182111550. PMID: 34770075; PMCID: PMC8583415.
- Kim YH, Jeong MK, Park H, Park SK. Effects of Regular Taekwondo Intervention on Health-Related Physical Fitness, Cardiovascular Disease Risk Factors and Epicardial Adipose Tissue in Elderly Women with Hypertension. Int J Environ Res Public Health. 2021 Mar 12;18(6):2935. doi: 10.3390/ijerph18062935. PMID: 33809392; PMCID: PMC7999820.
