Calculate your energy expenditure based on intensity and weight.
lbs (Pounds)
kg (Kilograms)
Slow (< 100 jumps/min)
Moderate (100-120 jumps/min)
Fast (120-160 jumps/min)
Very Fast (> 160 jumps/min)
Estimated Calories Burned0
Jump Rope Calorie Calculator: Optimize Your Cardio
Jumping rope is one of the most efficient cardiovascular exercises available. It engages multiple muscle groups, improves coordination, and, most importantly for many fitness enthusiasts, burns a significant number of calories in a short amount of time. Whether you are using a speed rope, a weighted rope, or a standard skipping rope, understanding your calorie burn is essential for tracking progress.
How the Jump Rope Calculator Works
This calculator uses the MET (Metabolic Equivalent of Task) formula to estimate your energy expenditure. One MET is defined as the energy cost of sitting quietly. Jumping rope is a high-MET activity, meaning it requires significantly more oxygen and energy than most other forms of cardio.
Not all jump rope sessions are equal. Your intensity level drastically changes the amount of energy your body requires. Here are the common MET values assigned to different speeds:
Speed (Jumps Per Minute)
Intensity Level
MET Value
Under 100 JPM
Slow/Light
8.8
100 – 120 JPM
Moderate
11.8
120 – 160 JPM
Fast/Vigorous
12.3
Over 160 JPM
Very Fast
14.5
Example Calculation
If a person weighs 180 lbs (approx 81.6 kg) and jumps rope at a moderate pace (11.8 METs) for 20 minutes, the calculation would look like this:
11.8 × 3.5 × 81.6 = 3370.08
3370.08 / 200 = 16.85 calories per minute
16.85 × 20 minutes = 337 calories burned
Factors Affecting Calorie Burn
While the calculator provides a highly accurate estimate, several individual factors can influence your actual results:
Body Composition: Muscle burns more calories than fat, even at rest. A person with higher muscle mass may burn more calories than the average estimate.
Rope Weight: Using a weighted jump rope increases the demand on your upper body (shoulders, forearms, and back), increasing the total MET value of the activity.
Efficiency: As you become more skilled at jumping rope, your body becomes more efficient. Beginners often burn more calories simply because they are "working harder" to maintain the rhythm.
Rest Intervals: If you are performing High-Intensity Interval Training (HIIT), the "afterburn effect" (EPOC) can lead to additional calorie expenditure post-workout.
function calculateJumpRope() {
var weight = parseFloat(document.getElementById("jrWeight").value);
var unit = document.getElementById("jrUnit").value;
var duration = parseFloat(document.getElementById("jrDuration").value);
var met = parseFloat(document.getElementById("jrIntensity").value);
var resultDiv = document.getElementById("jr-result-container");
var resultVal = document.getElementById("jr-calories-result");
var summaryText = document.getElementById("jr-summary");
if (isNaN(weight) || isNaN(duration) || weight <= 0 || duration <= 0) {
alert("Please enter valid positive numbers for weight and duration.");
return;
}
// Convert weight to KG if input was in LBS
var weightInKg = weight;
if (unit === "lbs") {
weightInKg = weight * 0.453592;
}
// Calculation formula: Calories = MET * 3.5 * weight (kg) / 200 * duration (min)
var caloriesBurned = (met * 3.5 * weightInKg / 200) * duration;
var finalResult = Math.round(caloriesBurned);
// Display results
resultVal.innerHTML = finalResult;
var perMin = (caloriesBurned / duration).toFixed(1);
summaryText.innerHTML = "That's roughly " + perMin + " calories per minute at your current weight and intensity.";
resultDiv.style.display = "block";
resultDiv.scrollIntoView({ behavior: 'smooth', block: 'nearest' });
}