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Each training modality has distinct MET values: boxing sparring (MET 9.0), wrestling/grappling (MET 10.0), heavy bag work (MET 7.0), roadwork running (MET 8.0), and general conditioning (MET 6.0). Sum across all sessions in a training day.
Daily Calories = Σ (MET × Weight kg × Session Duration hr)Early camp (technical focus) averages 2 sessions/day (~MET 6–7 total). Peak camp (2 weeks pre-fight) often reaches 3 sessions/day with sparring, pushing total daily MET-hours to 4–6.
Peak camp ≈ 3,500–5,000 kcal/day for 75 kg fighterNon-exercise activity thermogenesis (NEAT) and digestion add 10–15% to training calories. Fight camp stress and sleep disruption can also elevate cortisol-driven metabolic rate slightly.
Total Daily Expenditure = Training Burn + BMR + NEATUpdated: July 2026
Morning 60-min boxing pads (MET 7.0) plus afternoon 45-min wrestling (MET 10.0).
→ ~1,050 training kcal + BMR ≈ 2,800 kcal total expenditure
Morning roadwork, midday sparring, evening strength and conditioning.
→ ~1,470 training kcal + BMR ≈ 3,300 kcal total expenditure
Film study day with single 90-min technical drilling session and mobility work.
→ ~425 training kcal + BMR ≈ 2,100 kcal total expenditure
Fighters burning 3,500–5,000 kcal/day who eat at maintenance risk muscle loss, impaired recovery, and reduced power output. Track weight weekly and adjust intake to match expenditure, especially during two-a-day sessions.
A 60-minute sparring session at MET 9.0 does not represent a full camp day. Sum all sessions plus BMR and NEAT. Double-session days can exceed 2× single-session burn.
Final 5–7 days before weigh-in often reduce calories for water and weight manipulation. Separate camp fueling (high intake) from cut phase (controlled deficit) — they require different calculations.
Fight camp combines multiple daily training sessions — boxing, wrestling, conditioning, and pad work — creating total daily energy expenditure well above normal training. This calculator aggregates session MET values across a typical camp day to estimate total calorie burn and fueling requirements.