How many calories does martial arts burn?

Martial arts training burns 500-1000 calories per hour depending on intensity. Sparring and drills burn about 700 calories/hour for a 155 lb person. Competition-level training can exceed 900 calories per hour.

Which martial art burns the most calories?

Most martial arts burn similar calories at similar intensities. MMA, Muay Thai, and Krav Maga tend to be most intense. Brazilian jiu-jitsu burns slightly fewer calories but provides excellent strength training.

Is martial arts good for weight loss?

Martial arts is excellent for weight loss. High calorie burn, full-body conditioning, and the discipline required carry over to better eating habits. Many practitioners lose significant weight within months of starting.

What are the fitness benefits of martial arts?

Martial arts improve cardiovascular fitness, strength, flexibility, balance, and coordination. Training also builds mental focus, discipline, and stress resilience. The variety keeps workouts engaging for years.

How often should I train martial arts?

Train 2-4 times per week as a beginner, building to 4-6 for intermediate and advanced practitioners. Allow recovery between intense sessions. Consistent training over years builds true skill and fitness.

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Calories Burned Martial Arts

Martial arts training burns 500-1000 calories per hour while building strength, flexibility, and discipline. Different disciplines emphasize different skills—karate focuses on strikes, judo on throws, Brazilian jiu-jitsu on grappling—but all provide intense full-body workouts.

~352 calories

per 30 min at 155 lbs

Calorie Calculator

Your Weight (lbs)

Duration (minutes)

Intensity

You will burn approximately

352 calories

Martial Arts for 30 minutes at 155 lbs

Calories Burned by Body Weight

Calories burned per 30 minutes of martial arts at moderate intensity (MET 10)

Body Weight	Calories Burned
120 lbs (54 kg)	272 cal
140 lbs (64 kg)	318 cal
155 lbs (70 kg)Reference	352 cal
170 lbs (77 kg)	386 cal
185 lbs (84 kg)	420 cal
200 lbs (91 kg)	454 cal
220 lbs (100 kg)	499 cal