Calories burned: Martial arts (judo, karate)
Kata, drills and sparring — explosive full-body work.
≈ 361 kcal in 30 min at 70 kg
Reviewed by the Exercise Calorie Calculator editorial team · · Method & sources
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Martial arts (judo, karate) calorie chart
Estimated kcal for martial arts (judo, karate) (MET 10.3) by session length and body weight. Values are rounded estimates.
| Duration | 50 kg | 60 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| 10 min | 86 | 103 | 120 | 146 | 172 |
| 15 min | 129 | 155 | 180 | 219 | 258 |
| 20 min | 172 | 206 | 240 | 292 | 343 |
| 30 min | 258 | 309 | 361 | 438 | 515 |
| 45 min | 386 | 464 | 541 | 657 | 773 |
| 1 h | 515 | 618 | 721 | 876 | 1030 |
| 1.5 h | 773 | 927 | 1082 | 1313 | 1545 |
Imperial check: 154 lb ≈ 70 kg · 187 lb ≈ 85 kg · 220 lb ≈ 100 kg.
About this estimate
Martial arts (judo, karate) carries a MET of 10.3(vigorous intensity) in the Compendium of Physical Activities — the research standard for energy-cost data (source database, see also our full methodology). The calculator uses:
calories = MET × weight (kg) × hours
So for a 70 kg person, one hour of martial arts (judo, karate) costs about721 kcal. Effort matters: going harder, adding hills, carrying load or rushing intervals all push the real number up; breaks and easy pacing pull it down.
How to burn more
- Add intervals — 1 minute hard, 2 minutes easy — to raise average intensity.
- Extend the session gradually; an extra 10 minutes adds ~120 kcal at 70 kg.
- Combine with a second activity — see the compare tray in the calculator above.
- Keep non-exercise movement high on rest days (walking, stairs, chores).
Estimate only — not medical advice. Real-world burn depends on fitness, body composition, age, weather and terrain.
Martial arts (judo, karate) calorie FAQ
How many calories does martial arts (judo, karate) burn in 30 minutes?
For a 70 kg (154 lb) person, martial arts (judo, karate) burns about 361 kcal in 30 minutes at its standard intensity (MET 10.3). Heavier people burn more, lighter people less — the chart below shows common weights.
How many calories does martial arts (judo, karate) burn in an hour?
About 721 kcal for a 70 kg person at MET 10.3. Double the time roughly doubles the burn, assuming steady effort throughout.
What is the MET of martial arts (judo, karate)?
The MET (metabolic equivalent of task) of martial arts (judo, karate) is 10.3 — vigorous intensity. The formula is: calories = MET × weight(kg) × hours. Example at 70 kg: 10.3 × 70 × 1 h = 721 kcal.