What this reference estimates
This worksheet estimates energy for the Compendium's general rope-skipping activity, using your active minutes rather than jump count or style.
The 2024 Adult Compendium covers ages 19–59. Its MET values describe activities in groups. The result is a gross-energy reference, including energy used at rest during the same time; it is not a personal measurement or a prediction of body-weight change.
Method and worked example
Estimated gross kcal = published MET × body mass (kg) × active minutes ÷ 60. The Compendium defines 1 MET as about 1 kcal/kg/hour; pounds are divided by 2.2046 first.
For a person weighing 70 kg, the published activities give these transparent examples:
- 15 active minutes of general rope skipping: 11 × 70 × 15 ÷ 60 = 192.5 kcal.
Choose the published activity
The 2024 Conditioning Exercise table lists rope skipping exercise, general (02068) at 11.0 MET. Its separate Digi-Jump Machine entry is a different apparatus and is not a slower or faster hand-rope option.
Choose the description that matches the activity you actually did. A machine setting, repetition count, jump style, or feeling of effort alone does not assign a new published MET. If your session included distinct activities, calculate each active block separately and add the gross estimates.
Interpret the result
The source does not assign separate METs to basic jumps, double unders, or a chosen jump rate under this general entry. A mixed interval session should not be treated as continuous rope skipping during its rests.
MET values are reference descriptions, not readings from your body. Technique, equipment, individual physiology, and interruptions can change actual energy use. A different machine or wearable estimate can disagree because it uses a different model; the difference does not establish which is accurate for you.
Count active time
Enter only minutes spent performing the selected activity. For example, a 35-minute session with five minutes of breaks has 30 active minutes. If effort changed, use the minutes at each matching published activity rather than assigning all time to the hardest part.
Questions and sources
Can I calculate from number of jumps?
No. The published general activity has a time-based MET, not calories per jump. Enter active minutes.
Does the result mean calories above rest?
No. The approximation gives gross energy, so the resting portion is included.
Is this my measured calorie burn?
No. It is a group reference calculated from a named MET activity, your entered body mass, and active time.
Sources, accessed 29 September 2026: 2024 Adult Compendium (19–59); Conditioning Exercise (02020, 02214, 02048, 02049, 02068); Unit Conversions.