Burn 500 to 800 calories per session doing something you actually enjoy. A full-body workout disguised as fun.
BJJ burns serious calories. A single intense class matches a long run in energy expenditure.
The hardest part of weight loss is consistency. BJJ is so engaging you forget you are exercising.
BJJ trains every muscle group — grip, core, legs, back, cardio — in every single session.
Focus on consistency over intensity. 3 to 4 sessions per week will transform your body composition in 6 months while also teaching you a lifelong skill.
| Belt | Min. Time at Previous Belt | Min. Age |
|---|---|---|
| White | — | 4 |
| Blue | 12 months | 16 |
| Purple | 24 months | 16 |
| Brown | 18 months | 18 |
| Black | 12 months | 19 |
Enter your belt, start date, and session frequency to see where you stand against IBJJF minimums.
Open CalculatorThe BJJ Index combines three data points into one progression score: time in grade, training volume, and consistency. All three matter. Together they tell you exactly where you stand.
How long since your last promotion. The IBJJF-mandated minimum you must meet before your next belt.
Total sessions logged at your current belt. Volume separates progressers from stagnant practitioners.
Your weekly training rhythm. Consistency is the single biggest predictor of long-term progression.
Track every session automatically. See your BJJ Index update after every class.
Download — App StoreA hard BJJ session burns 500 to 800 calories depending on body weight and training intensity.
Yes. Combined with diet, BJJ is one of the most effective exercise modalities for sustainable fat loss.
Most people lose 10 to 20 pounds in their first 3 to 6 months of consistent training, assuming dietary adjustments.
No. BJJ academies welcome all body types. Your weight is not a barrier to starting.
BJJ burns similar calories to running while being more engaging and teaching you a skill. Most people stick with BJJ longer.