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About this tool
Calories burned skipping, from skips per minute, body weight and your work-to-rest interval, using Compendium of Physical Activities MET values.
This calculator estimates skipping calories using the ACSM energy equation, kcal per minute = METs x 3.5 x body weight in kg / 200, with MET values taken from the 2011 Compendium of Physical Activities: 8.8 METs below 100 skips a minute, 11.8 at 100-120 and 12.3 at 120-160. Because almost nobody skips continuously, it also takes your work and rest interval and blends the working intensity with a 1.5 MET standing rest, so a 20-minute session at 60 seconds on and 30 seconds off is costed as the 13 minutes of rope time it really is.
Open Jump Rope Calorie Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Splits the session into rope time and rest time instead of pretending you skipped for the whole block.
Uses the published rope-jumping MET bands rather than a single average figure.
Reports the exercise cost separately from the resting calories you would have burned anyway.
About 220 kcal for a 70 kg person skipping continuously at 120 skips a minute, which works out at roughly 14.7 kcal a minute. With 60 seconds on and 30 seconds off, the same 15 minutes costs about 156 kcal because only 10 minutes are actual rope time.
Minute for minute they are close: skipping at 120 skips a minute is about 12 METs, similar to running at roughly 10 km/h. Skipping wins on convenience and needs no space, while running is easier to sustain for long durations, so the higher total usually goes to whichever you can keep doing.
Roughly 820 skips for a 70 kg person at 120 skips a minute, since that pace burns about 14.7 kcal a minute and covers 120 skips in that time. A lighter person needs more skips and a heavier person fewer, because energy cost scales almost directly with body mass.
Per skip, yes — each jump is higher and the effort is greater — but per minute the difference is smaller than it feels, because double unders are usually done in short bursts with more rest. The honest way to account for it is to enter the shorter work interval and the longer rest you actually used.
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