Enter your weight and session length to calculate your calories burned doing Brazilian Jiu-Jitsu. Many adults burn about 570 to 760 calories in 60 minutes of BJJ, with hard rolling usually burning the most.
BJJ Calories Burned Formula
The basic calculator uses a standard BJJ class factor. The class breakdown version gives separate weight to warm-up, drilling, and rolling.
Calories Burned = Body Weight (lb) × Session Minutes × 0.0635
Total Calories = (Body Weight × Warm-up Minutes × 0.0318) + (Body Weight × Drilling Minutes × 0.0476) + (Body Weight × Rolling Minutes × 0.0818)
- Body weight is entered in pounds.
- Session minutes are your full class time in the basic calculator.
- Rolling burns the most calories per minute, followed by drilling, then warm-up work.
How to Use the Calculator
- Enter your body weight in pounds.
- Use Basic Estimate for total class time or Class Breakdown for warm-up, drills, and rolling.
- Click Calculate to see calories burned.
- If you use the breakdown tab, add sessions per week to see weekly calories.
BJJ Calories Burned Per Hour
At a standard class pace, calorie burn rises with body weight. Here are quick 60-minute examples:
- 150 lb: about 571.5 calories
- 175 lb: about 666.8 calories
- 200 lb: about 762.0 calories
- 225 lb: about 857.3 calories
What Changes Calorie Burn in BJJ?
- More live rolling increases calorie burn quickly.
- Technique-heavy classes usually burn less than sparring-heavy classes of the same length.
- Shorter rest periods raise total calories.
- At the same body weight, 10 minutes of rolling burns about 72% more than 10 minutes of drilling.
Example
For a 150 lb athlete in a 60-minute BJJ class:
Calories Burned = 150 × 60 × 0.0635 = 571.5 calories
