Aug 23, 2026
How Many Calories Does BJJ / Martial Arts Rolling Burn?
Brazilian jiu-jitsu burns about 350 kcal in 30 minutes at 70 kg (MET ≈ 10). Tables by weight/duration, intensity caveats, and how IGNITE AI keeps food honest after the session.
Hard rolls are elite calorie density. Technique drilling with long instruction blocks averages much lower.
Working MET ≈ 10 (vigorous grappling / rolling). At 70 kg that is ~350 kcal / 30 min. Scale for bodyweight; long rests lower the real total.
Calorie table
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
Continuous effort only.
Where IGNITE AI fits
“Bulk for BJJ” without a log is how heavyweights happen by accident. IGNITE AI keeps rolls and post-training plates on one timeline.
Bottom line
Use ~350 kcal / 30 min at 70 kg as a starting point for brazilian jiu-jitsu, then trust weekly food averages more than any single board.