Jump rope calorie calculator
By Rupangkan KalitaPublished
A 70 kg (154 lb) adult burns about 14.5 kcal a minute jumping rope at a moderate pace of 100 to 120 skips a minute, so 10 minutes is about 145 kcal. A slow pace burns about 10 kcal a minute and a fast pace about 15. Enter your own weight and your time or jump count below.
This jump rope calorie calculator estimates how many calories you burn from your body weight, your pace and either the minutes you jumped or the number of jumps. It uses the standard MET method with the current rope jumping values from the Compendium of Physical Activities, a standard reference in exercise research.
How does the calculator work?
Every activity has a MET value: how many times more energy it takes than sitting still. Calories per minute are MET × 3.5 × your weight in kg ÷ 200. Multiply that by the minutes you were actually jumping.
| Pace | Skips a minute | METs | kcal a minute at 70 kg (154 lb) |
|---|---|---|---|
| Slow | under 100 | 8.3 | 10.2 |
| Moderate | 100 to 120 | 11.8 | 14.5 |
| Fast | 120 to 160 | 12.3 | 15.1 |
If you don't know your pace, count your skips for one minute: under 100 is slow, 100 to 120 moderate, more than 120 fast. Moderate is the default.
Calories burned in 10 minutes, by body weight
| Body weight | Slow | Moderate | Fast |
|---|---|---|---|
| 50 kg (110 lb) | 73 kcal | 103 kcal | 108 kcal |
| 60 kg (132 lb) | 87 kcal | 124 kcal | 129 kcal |
| 70 kg (154 lb) | 102 kcal | 145 kcal | 151 kcal |
| 80 kg (176 lb) | 116 kcal | 165 kcal | 172 kcal |
| 90 kg (198 lb) | 131 kcal | 186 kcal | 194 kcal |
| 100 kg (220 lb) | 145 kcal | 206 kcal | 215 kcal |
For 20 or 30 minutes, double or triple the number. Weight matters as much as speed: moving a heavier body costs more energy at the same pace.
How many calories do 1,000 jumps burn?
A jump count only becomes calories once you know how long it took. The calculator assumes 90, 110 or 140 skips a minute for slow, moderate and fast.
| Pace | Time for 1,000 jumps | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Slow (90 a minute) | 11.1 min | 97 kcal | 113 kcal | 129 kcal |
| Moderate (110 a minute) | 9.1 min | 113 kcal | 131 kcal | 150 kcal |
| Fast (140 a minute) | 7.1 min | 92 kcal | 108 kcal | 123 kcal |
Fast skipping burns more each minute but gets through 1,000 jumps sooner, so the total is a little lower. If you count jumps, the number you can trust most is your own pace: count the skips in one minute once, then use time from then on.
How accurate is it?
Treat the result as a good estimate, not a measurement. Two people of the same weight can burn noticeably different amounts depending on fitness, body composition and technique. Jumping higher than you need to costs more; a relaxed, low bounce costs less. Rest between sets is not included, so enter only the time the rope was moving.
For a personal number, a chest strap or an Apple Watch reading your heart rate during the session is usually closer than a formula.
Count the jumps and the calories automatically
SkipCount counts every jump through your iPhone camera, measures your tempo as you go, and estimates calories with the same MET × weight method, counting only the time you were jumping. It can save each session to Apple Health. If you are still choosing an app, the comparison of jump rope counter apps covers the camera, Apple Watch and AirPods options.
Download SkipCount and let it do the counting.
Questions
How many calories does 10 minutes of jumping rope burn?+
About 145 kcal for a 70 kg (154 lb) person at a moderate pace of 100 to 120 skips a minute. Lighter people burn less and heavier people more: about 103 kcal at 50 kg and 206 kcal at 100 kg.
How many calories do 1,000 jumps burn?+
About 108 to 131 kcal for a 70 kg person, depending on pace. At a moderate 110 skips a minute, 1,000 jumps take about 9 minutes and burn about 131 kcal. Faster skipping burns more per minute but finishes sooner.
What is the MET value of jumping rope?+
The 2024 Adult Compendium of Physical Activities lists 8.3 METs for a slow pace (under 100 skips a minute), 11.8 for a moderate pace (100 to 120) and 12.3 for a fast pace (120 to 160).
How is the calorie number calculated?+
Calories per minute equal MET × 3.5 × body weight in kg ÷ 200. Multiply by the minutes you spent actually jumping. For a jump count, the minutes are the jumps divided by the pace in skips a minute.
Do rest breaks between sets count?+
Not in this calculator. Enter only the time the rope was turning. Your heart rate stays up for a while after a set, but the extra burn during short rests is small compared with the jumping itself.
How accurate is a jump rope calorie calculator?+
It is an estimate for an average adult. Fitness, body composition, technique and how high you jump all change the real number. A heart rate monitor usually gives a closer personal figure.