How many calories does BJJ burn?


One question that I often see online regarding BJJ(Brazilian Jiu-Jitsu) training and drilling is “How many calories does an average session burn?”

The answer depends on may factors actually:

  • Your weight ?
  • How active you are during the actual session ? (it’s hard to believe I know, but a lot of people spend a huge amount of time talking BS)
  • How long is the session ?
  • Are you performing mostly ground technique or standing techniques ?

Those are just some of that factors. So….this morning I decided to use my HR monitor to see how many calories I actually burned.

Here are the details:

Trained with Josh Vogel. He went then I went. His techniques were not the same as mine.

Weight = 220lb

90 minute session made up of standing and ground techniques, I’m going to use Judo terms for the standing techniques:

  • Hiza Guruma- 40R/40L
  • O Goshi- 40R/40L
  • Hiza Guruma & O soto gari combo- 20R/20L
  • O goshi &┬átani o toshi combo-20R/20L
  • Pendulum sweep & Armlock combo 30R/30L
  • X-Guard Pass 30R
  • 933 total calories burned
  • Max HR 160
  • AVG HR 116

In upcoming sessions I’ll keep more detailed notes and Josh will start recording his numbers as well.



3 Responses to How many calories does BJJ burn?
  1. Dennis Martinez
    January 9, 2012 | 2:28 pm

    Very interested to see the numbers after a month or so and with different body types thanks for sharing

  2. jason
    January 11, 2012 | 8:06 am


    Don’t know if I’ll keep this up for a month as I’m not really into numbers…more about the bliss but it is interesting to see how it compares to other forms of “Cardio.”

  3. Julie
    August 3, 2012 | 2:39 pm

    Very interesting. I was also curious about this, especially since I dropped down to another belt hole yesterday and I’ve been eating A LOT more than usual. I started BJJ in March of this year after competing in power-lifting for 3 years. I’m an all-around athlete that primarily trains with kettlebells and decided to take up BJJ after a friend introduced me to it. I really can’t get enough of it. I’m 24 and I just earned my first stripe. I’m certainly developing an addiction to it and don’t see my self walking away from it anytime soon. Thanks for the info!

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About Jason C. Brown
Hi, I'm Jason C. Brown. I'm a coach and athlete obsessed with human movement, martial arts and walking the path of mastery. I help BJJ players move better, play better and enjoy their Brazilian Jiu-Jitsu more.
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