Calories Burned Jumping Rope Calculator

Calculate the calories you burn jump roping by entering your body weight, intensity, and duration below.

Calories Burned Jumping Rope:

Total Calories


Calories per Hour

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How Many Calories Do You Burn Jump Roping?

Jump roping is not just a favorite playground activity but also a high-intensity workout that can torch a significant number of calories in a short period. From athletes to fitness enthusiasts, many incorporate jump roping into their routines for its cardiovascular benefits and calorie-burning potential.

But how do you determine the exact number of calories burned during a jump rope session? The key to this calculation lies in understanding the Metabolic Equivalent of Task (MET).

Metabolic Equivalent of Task

The Metabolic Equivalent of Task (MET) is a standardized measure of the energy cost of an activity as a multiple of the resting metabolic rate.

In simpler terms, one MET is the oxygen consumed while at rest, which is equal to 3.5 milliliters of oxygen per kilogram of body weight per minute.[1] Different activities have different MET values. For instance, a leisurely walk might have a MET value between 2 and 3, while a hike in hilly terrain could have a MET of 6.3 to 9 or more.

Jump roping, depending on its intensity (slow, moderate, or fast pace), usually has MET values ranging from 8.8 to 12.3. The Compendium of Physical Activities provides a comprehensive list of activities and their corresponding MET values.[2] Some common activities and their MET values are provided in the table below.

These values help to standardize the amount of energy expended across various activities and make it easier to calculate the number of calories burned.

Once you know the MET value for the task, you can use the MET formula to calculate the calories burned performing it.

MET Formula for Calculating Calories Burned

To estimate the number of calories you burn during any activity, including jumping rope, you can use the following formula:

calories burned = time [minutes] × ((MET × 3.5) × weight [kg] ÷ 200)

You can use this same formula to calculate the calories you burn weight lifting or doing pushups.

For example, let’s say you weigh 60 kg, and you jump rope for a half hour with an intensity that corresponds to a MET value of 9. Using the formula, the calculation to find the calories burned in this workout looks like this:

calories burned = 30 minutes × ((9 × 3.5) × 60 kg ÷ 200) = 283 kcal

So, for this workout, you would have burned approximately 283 calories. You can use our pounds to kilograms converter to get the correct weight value for this formula as needed.


  1. Jetté, M., Sidney, K., & Blümchen, G., Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity, Clinical cardiology, 1990, 13(8), 555–565.
  2. Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS, The Compendium of Physical Activities Tracking Guide, Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University,