Calories Burned Jumping Rope Calculator

About this calculator

Calorie burn from jumping rope, like most cardio activities, is estimated with the MET (Metabolic Equivalent of Task) method: calories burned = MET value × body weight in kg × duration in hours. The Compendium of Physical Activities lists jump rope MET values ranging from about 8.8 for a slow, moderate pace up to 12.3 or higher for fast, vigorous jumping such as double-unders, meaning intensity has a much bigger effect on total burn than most people expect.

Boxers have used jump rope as a core conditioning tool for generations because it builds footwork, coordination, and cardiovascular endurance in a small footprint, and fitness trackers and HIIT program designers rely on MET-based estimates like this one to program interval workouts and set realistic calorie-burn expectations, since jump rope routinely outpaces steady-state jogging for calories per minute at higher intensities.

Enter your weight, session duration, and intensity level, and this calculator applies the appropriate MET value to estimate your calorie burn.