What this calculator does
Skipping rope calories burned depends on three things: how much you weigh, how long you skip for, and how fast you go. This calculator uses the standard MET (metabolic equivalent) method, the same approach exercise scientists use to compare the energy cost of different activities, applied here specifically to rope jumping at a few common paces.
Skipping is a notably efficient cardio workout for the time it takes, largely because even a slow pace sits well above walking in MET terms, and a fast pace rivals running. The pace you pick below has a bigger effect on the result than most people expect, so it is worth choosing the one that best matches how you actually skip.
The formula
Calories burned equal MET value multiplied by 3.5, multiplied by body weight in kilograms, divided by 200, multiplied by minutes of activity. This is the standard formula used across exercise science for converting a MET value into an actual energy cost for a given person and duration. Skipping rope calories burned scale directly with all three inputs: heavier, longer or faster sessions all burn proportionally more.
| Term | Meaning |
|---|---|
| MET | Metabolic equivalent, a multiple of resting energy use; higher means a more intense pace. |
| Weight | Body weight in kilograms, since heavier bodies burn more energy doing the same activity. |
| Duration | Total minutes spent actively skipping, not including rest breaks between sets. |
The inputs explained
| Field | What to enter |
|---|---|
| Pace | Pick the pace that best matches your skipping speed: under 100 skips a minute is slow, 100 to 120 is a moderate steady pace, and over 120 is fast or vigorous. |
| Weight (kg) | Body weight in kilograms. |
| Duration (minutes) | Total active skipping time in minutes, excluding rests. |
When to use it
Logging a skipping workout
After a session, plugging in the pace, your weight and the total active minutes gives a reasonable calorie figure to log alongside other cardio.
Comparing skipping to another cardio activity
Because this uses the same MET-based method as other activity calculators, the result here is directly comparable to calories burned running, cycling or swimming for the same duration.
Planning session length for a calorie target
Working backwards from a target calorie burn shows roughly how many minutes of skipping at a given pace would get there, useful for fitting a short session into a tight schedule.
Worked examples
Every figure in the tables below is produced by this page’s own calculator at build time, so the numbers and the tool always agree. Select any row to load that scenario.
How do calories burned change with skipping pace?
The same weight and duration, compared across slow, moderate and fast skipping.
How do calories burned change with session length?
A fixed moderate pace stretched across a range of session lengths.
| Duration | Calories burned | Per minute |
|---|---|---|
| 5 min | 72 kcal | 14.5 kcal |
| 10 min | 145 kcal | 14.5 kcal |
| 15 min | 217 kcal | 14.5 kcal |
| 20 min | 289 kcal | 14.5 kcal |
| 30 min | 434 kcal | 14.5 kcal |
Questions
How many calories does skipping rope burn compared to running?
At a moderate pace, skipping sits close to running at a moderate jogging speed in MET terms, and fast skipping can exceed it. For the same duration and body weight, the two activities burn a broadly similar number of calories.
Does skipping rope calorie burn depend on the type of rope?
No, the MET value reflects the physical effort of the movement itself, not the equipment. A weighted rope may increase effort somewhat, but there is no separate standard MET value for it, so the plain rope-jumping figures above are the best available estimate.
Why does my weight change the calories burned for the same workout?
The MET formula scales energy cost with body mass, because moving a heavier body through the same motion takes more energy. Two people skipping at an identical pace for an identical time will burn different amounts if their weights differ.
Is a MET-based estimate exact?
No, it is a population-average estimate. Individual fitness level, technique and how continuously you skip within the session all shift the true number somewhat, so treat the result as a reasonable guide rather than an exact reading.
For other activities on the same MET-based method, see the general calories burned calculator. To see how this fits into a broader daily energy target, check the calorie deficit calculator.