How this calculator works
The 2011 Compendium of Physical Activities gives 8.8 METs for slow rope jumping below 100 skips per minute, 11.8 METs for 100 to 120 skips per minute and 12.3 METs for 120 to 160 skips per minute. Those values assume a two-foot bounce with a plain rhythm. Double unders, high knees and fast intervals push the cost higher; tripping often and resting lowers it. The calculator applies the selected MET to body mass and time, so the rate matters as much as the duration. Rope skipping is demanding on the calves and ankles, so build up gradually if you are new to it.
Formula
kcal/min = MET x 3.5 x body mass (kg) / 200, with MET = 8.8, 11.8 or 12.3. Total calories = kcal/min x minutes. Energy is shown in kcal and kJ.
Worked example
A 70 kg person skips for 30 minutes at 100 to 120 per minute: 11.8 x 3.5 x 70 / 200 = 14.455 kcal/min, or 433.65 kcal. The same time at fewer than 100 per minute gives 10.78 kcal/min and 323.4 kcal, and at 120 to 160 per minute it gives 15.07 kcal/min and 452.0 kcal.
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Frequently asked questions
Why does the skipping rate change the MET value?
Faster skipping means more jumps per minute and a higher aerobic demand. The Compendium measured the three ranges separately, so the rate is not just a way to compute time; it changes the intensity.
Should I include rest breaks?
Enter the time actually spent skipping. If you do intervals, either add the active time only or use the average pace for the whole session, which will underestimate the work intervals.
Is jump rope better than running?
It is comparable in intensity at a fast pace, and it takes less time to reach a high heart rate. Running is easier to sustain for long periods. The best choice is the one you will do consistently.