Martial Arts Calorie Calculator

Calories Burned comes from the standard MET (metabolic equivalent of task) formula: effective MET x body weight in kilograms x session duration in hours. Effective MET starts from a base value per Martial Arts Style (Boxing, MMA, BJJ/Grappling, Muay Thai/Kickboxing, Judo, or Karate/TKD) and is then scaled by the Intensity Level multiplier -- 0.7x for light drilling, 1.0x for moderate technique and light sparring, or 1.35x for intense hard sparring. Because both Body Weight and Session Duration enter as direct multiplicative factors, and Session Duration's declared range (10 to 180 minutes, an 18x span) is proportionally wider than Body Weight's (30 to 200 kg, roughly 6.7x), Session Duration moves Calories Burned more than any other single input across the calculator's full declared ranges.

Total with Afterburn (EPOC) adds an extra 3-12% on top of Calories Burned to approximate the elevated oxygen consumption that continues after training stops, with the percentage itself tied to the same Intensity Level selection, so a harder session both burns more directly and keeps burning a larger share of that total afterward. Running Equivalent and Walking Equivalent translate Calories Burned into a comparable cardio duration by dividing it by a fixed reference MET (9.8 for running, 3.5 for walking) times Body Weight -- since Calories Burned already contains a Body Weight factor, that term cancels exactly, so both equivalents track Session Duration and style/intensity only, not how much you weigh. These are MET-based estimates for planning purposes, not measured metabolic-cart data, and they assume continuous training effort for the full stated duration with no rest breaks folded in.