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Calories Burned Jumping Rope Calculator

Work out how many calories your skipping session really burned.

How it is calculated

Cadence in jumps per minute picks the MET value: 8.8 below 100, 11.8 from 100 to 120, and above 120 it is 12.3 + (cadence − 120) × 0.02. Active minutes are duration × (1 − rest% ÷ 100). Calories per active minute are MET × 3.5 × weight ÷ 200 with weight in kg; the rest minutes are counted at 1.5 MET (light standing recovery). Total kcal is the sum of both parts. Total jumps are cadence times active minutes, fat grams are kcal ÷ 9, and the run equivalent is kcal ÷ (1.036 × weight) km. Weight must be 2 to 650 kg, duration up to 1,440 minutes, cadence above 0 and at most 400, and rest from 0 to under 100 %; anything else gives no result. Leaving rest empty means 0 %.

Worked example

70 kg, a 20-minute session, 120 jumps per minute, 25 % rest. Active time = 20 × 0.75 = 15 min, rest = 5 min. At 120 jumps/min the MET is 11.8, so jumping burns 11.8 × 3.5 × 70 ÷ 200 = 14.5 kcal per minute, about 217 kcal over 15 minutes. The rest at 1.5 MET adds about 9 kcal. Total 226 kcal, or 11.3 kcal per minute of the whole session. Jumps = 120 × 15 = 1,800. Run equivalent = 226 ÷ (1.036 × 70) = 3.12 km.

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Common mistakes

  • Typing only the jumping time as the duration while also entering a high rest percentage. The duration is the whole session including rests, and the rest share is taken out of it.
  • Entering rope turns per minute instead of jumps. A double-under is one jump for the cadence field but two turns of the rope.
  • Expecting calories per minute to rise between 100 and 120 jumps/min. The MET is flat at 11.8 in that band, and above 120 it climbs only 0.02 MET per extra jump.
  • Reading the fat grams as real fat loss. They are just total kcal divided by 9.
  • Entering weight in pounds: 154 instead of 70 more than doubles the calories to 497 kcal for the same session. The field is kg.

Sources

About this calculator

Jump rope calorie burn is usually estimated with a MET (Metabolic Equivalent of Task) value that scales with your cadence — slow skipping sits around 8-9 METs while fast, high-intensity skipping can push past 12 METs — multiplied by your body weight and the time actually spent jumping rather than resting between sets. Because skipping is typically done in short bursts with rest breaks, the useful number is work-time calories, not just total session length, and jumps per minute translates directly into total jump count over the session.

Home workout enthusiasts, boxers and HIIT trainees use this calculation to compare jump rope against other cardio options, to program interval sessions around a calorie target, or simply to see how a skipping habit stacks up against a known activity like running — jump rope is often quoted as roughly equivalent to running at a moderate pace per minute of actual work.

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