Calculate your TDEE for martial arts training. Get calorie targets for MMA, boxing, jiu-jitsu, karate, and other combat sports.
Martial arts training burns 500–800 calories per hour depending on the discipline and intensity. MMA and boxing tend to burn the most, while technique-focused sessions burn less. Weight management is critical in combat sports — knowing your TDEE helps you make weight without sacrificing performance.
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If provided, uses the more accurate Katch-McArdle formula
The calories burned during martial arts depend on intensity, duration, and your body weight. On average, a 70kg person burns 300–800 calories per hour. Use a higher activity level in the calculator if you do martial arts regularly (3+ times per week).
If you do martial arts 1–3 times per week, choose "Light" or "Moderate." For 4–6 sessions per week, choose "Active." If you train daily or have a physical job on top of martial arts, choose "Very Active." When in doubt, go one level lower.
Start cutting 8–12 weeks before competition. Use a moderate calorie deficit (15–20% below TDEE) to preserve strength. The last 3–5% can come from water manipulation in the final week, but this should only be done with experienced guidance.