BJJ vs Boxing: Calories Burned Compared (2026)

Hard BJJ rolls often edge boxing bag rounds on average MET — until your boxing class never stops moving and your BJJ night is 40% instruction.

Gap ≈ 77 kcal / 30 min at 70 kg before rests change everything.

Brazilian jiu-jitsu (MET ≈ 10)

Estimated calories for Brazilian jiu-jitsu (MET ≈ 10):

55 kg: 15 min: ~138 · 30 min: ~275 · 45 min: ~413 · 60 min: ~550

70 kg: 15 min: ~175 · 30 min: ~350 · 45 min: ~525 · 60 min: ~700

85 kg: 15 min: ~213 · 30 min: ~425 · 45 min: ~638 · 60 min: ~850

Boxing (MET ≈ 7.8)

Estimated calories for Boxing (MET ≈ 7.8):

55 kg: 15 min: ~107 · 30 min: ~215 · 45 min: ~322 · 60 min: ~429

70 kg: 15 min: ~137 · 30 min: ~273 · 45 min: ~410 · 60 min: ~546

85 kg: 15 min: ~166 · 30 min: ~332 · 45 min: ~497 · 60 min: ~663

Where IGNITE AI fits

Combat athletes under-log food or over-bulk. IGNITE AI keeps rounds and plates on one identity so weight classes stay intentional.

Bottom line

Brazilian jiu-jitsu leads on these METs — adherence and dinner still decide the week.