Jump Rope Calorie Calculator — Skipping Rope Calories Burned
Find out how many calories you burn jumping rope. Enter your body weight, session length and pace — slow, moderate or fast — and get an instant estimate based on scientifically validated MET (Metabolic Equivalent of Task) values.
kg
min
Intensity
Estimated energy expenditure for the whole session
- 1
Duration in hours
30 min ÷ 60 = 0.5 h - 2
Calories burned
MET 11.8 × 70 kg × 0.5 h = 413 kcalMET × body weight (kg) × time (hours) gives kilocalories — the same unit as food labels.
How does this calculator work?
Jump rope calories = MET × weight (kg) × hours. MET values from the Compendium of Physical Activities: 8.8 (slow, < 100 jumps/min), 11.8 (moderate, 100–120 jumps/min) or 12.3 (fast, > 120 jumps/min). A 70 kg person jumping moderately for 30 min burns about 413 kcal — comparable to running at 6–7 mph.
Formula
How this is calculated
The calculator uses the Metabolic Equivalent of Task (MET) method from the Compendium of Physical Activities (Ainsworth et al., 2011 update). A MET value expresses energy expenditure as a multiple of sitting-at-rest (1 MET ≈ 3.5 mL O₂/kg/min, or about 1 kcal/kg/hour). Jump rope spans a wide range depending on pace: roughly 8.8 METs at a slow bounce (under 100 jumps per minute), 11.8 METs at a moderate 100–120 jumps per minute, and 12.3 METs at a fast pace above 120 jumps per minute.
Calories burned = MET × body-weight in kg × duration in hours. This gives kilocalories — the unit labeled "Calories" on food packages. A 70 kg person jumping at moderate pace for 30 minutes burns approximately 11.8 × 70 × 0.5 ≈ 413 kcal, roughly comparable to running 5 km.
The estimate assumes continuous activity without rest breaks. Real sessions with intervals, warm-up and cool-down, or varied technique will differ. Individual fitness level, movement efficiency and altitude affect actual expenditure by approximately ±10–20%. Use this figure for planning and tracking, not as a medical or clinical measurement.
Frequently asked questions
At moderate pace, jump rope (MET ≈ 11.8) burns slightly more calories per minute than jogging at 6 mph (MET ≈ 9.8). At a fast rope pace (MET ≈ 12.3) it rivals running at 7–8 mph. The high-impact, full-body nature of skipping makes it one of the most calorie-dense cardio options per unit of time.
Yes — a heavier person burns more calories because they move more mass against gravity. The MET formula scales directly with body weight, so a 90 kg person burns about 29% more than a 70 kg person at identical pace and session duration.
MET-based estimates are population averages with a typical error of ±10–20% for any individual. They do not account for personal fitness level, altitude or movement efficiency. Wearable heart-rate monitors and metabolic lab testing give more personalised figures, but MET is the gold standard for population-level planning.
Also known as
TG we-Calculate Editorial Team. (2026). Jump Rope Calorie Calculator — Skipping Rope Calories Burned [Online calculator]. TG we-Calculate. https://we-calculate.com/calculator/jump-rope-calorie-calculator
TG we-Calculate Editorial Team. "Jump Rope Calorie Calculator — Skipping Rope Calories Burned." TG we-Calculate. 2026. https://we-calculate.com/calculator/jump-rope-calorie-calculator.
TG we-Calculate Editorial Team, "Jump Rope Calorie Calculator — Skipping Rope Calories Burned," TG we-Calculate, 2026. [Online]. Available: https://we-calculate.com/calculator/jump-rope-calorie-calculator
@misc{wecalculate_jump_rope_calorie_calculator, title = {Jump Rope Calorie Calculator — Skipping Rope Calories Burned}, author = {{TG we-Calculate Editorial Team}}, howpublished = {\url{https://we-calculate.com/calculator/jump-rope-calorie-calculator}}, year = {2026}, note = {TG we-Calculate} }
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