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MET Value (Metabolic equivalent of task)

The total number of calories burned for any task is calculated by first finding the calorie burn per hour. First of all you have to know what the “MET value” (Metabolic equivalent of task) is of the activity. One “MET” is defined as 1 kcal/kg/hour and roughly equivalent to the energy cost of sitting quietly. 

Activities have then been classified with a “MET” value which is based on how many times more energy is required than sitting still. So for example an activity with a MET value of 2 would require 2 times more energy than sitting still.

Once the MET value is known the calories burned is calculated by multiplying the MET value of the activity by the person’s body weight in kilograms (KG’s) to give you the calories burned per hour.

The formula for this is: (MET x weight in KG) = calories/hour

To then calculate the calories burned for 30 mins you would then divide that number by 2 or for 1 minute by 60.

So if a 175-pound person like myself were to play competitive soccer (MET value of 10) for one hour, the equation for calories burned would be: 79.38 kg*10=793.8 calories/hour.

There are a few caveats. Everyone’s resting metabolic rate differs slightly — some people of the same weight naturally burn more or fewer calories, depending on a number of factors, and these differences can be significant. This sort of calculation doesn’t take into account differences caused by body mass, body fat, age, sex, efficiency of movement, and conditions like high altitude that may have an impact on the energy required for an activity. Also, these calculations are calculated based only on time spent in movement — so if half of my “competitive soccer” game was really just standing around, I’d have to divide that number in half and then add in the amount of calories I burned standing around to know how much energy I actually used in that hour.

To help you get a better idea of how many calories you will be burning from the different activities involved in boxing training in the 12 week here are some examples of MET values of different activities.

Activity MET
Walking medium pace 3.6
Jogging medium pace 7
Circuits (e.g. pushups, sit-ups, pull-ups, jumping jacks), heavy, vigorous effort 8
Skipping 10
Hitting punch bag 10

For example if you weigh 90 kg’s and you jog at medium pace for 20 minutes your calorie burn will be: (90 x 7) = 630 calories per hour then to work out for 20 mins will be (630 / 60) * 20 = 210 calories.

As you can see tracking all of the activities you are doing and working out your calorie burn can get pretty tricky. Fortunately there are also some good solutions to help you with this.

Using an activity tracker or app to monitor calorie expenditure
Now that we are in the 21st century tracking calories burned is not a lot easier thanks to digital wearables and tracking apps. The following are a few of these great options.

Boxing Evolution fitness app

The Boxing Evolution online coaching app enables you to workout wherever you are especially when your on the go. The app contains 100’s of pre-made workouts with instructional animations that guide you step by step through each workout. Workouts can also be custom made for you and assigned to your profile. The app also contains over 500 different animated exercises that you can log upon completion and will tell you how many calories you have burned for each exercise and the total calories burned for your workout. Alongside the animated exercises and pre made workouts the app contains other features such as a progress tracker to help you monitor your progress in real time and keep motivated, group and individual challenges and rewards for achievements. There is also a community portal where you can interact with other users. The app also integrates with fitness trackers such as FitBits (more below) so that your calories burned can be monitored in real time. For more information about the Boxing Evolution fitness app please visit:

FitBits are wireless-enabled wearable technology devices that measure data such as the number of steps walked, heart rate, quality of sleep, steps climbed, and other personal metrics involved in fitness. Using a fitbit will help massively in staying on top of how many calories you have burned and will save you the hassle of calculating your calories burned yourself.

Punch trackers
These boxing specific trackers use motion sensors to keep tabs on everything from punch speed and power, to how long you can keep up the work rate before you tire. They also track things such as combinations thrown and your work rate, plus how many calories you have expended during your workout. These are especially useful for if you are doing a punching based boxing workout to track the calories burned.

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

Learn More


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