Wondering how many calories you burn while jumping your way through a mile? Whether you're doing jumping jacks, bouncing on a rebounder, or skipping rope, this jumping calories per mile calculator turns your weight, pace, and jump intensity into a realistic per-mile calorie estimate.
The estimate is based on the standard MET (metabolic equivalent) method used by exercise scientists: it multiplies the energy cost of your selected jump style (from light hops to vigorous jump-rope) by your body weight and the time it takes you to cover one mile. You can enter your pace in miles per hour or as min/mile, and switch weight units to pounds or kilograms.
Use the result to plan workouts, compare jumping with walking or running, and track gentle movement goals. For shorter sessions, try our sister calculator for jumping calories per 20 minutes.
⚙️ Jumping Workout Details
If you choose "min per mile", enter the number of minutes it takes you to cover one jumping mile (e.g. 15 for 15:00/mile).
Quick Start: Get Your Per-Mile Burn
Enter your body weight in pounds or kilograms, or tap a preset weight button to fill the field. Next choose the jump intensity that matches your workout — light bouncing, jumping jacks, brisk jump rope, or fast jump rope/high knees. The MET value changes the burn: light hops give a lower result, while fast rope jumping gives a much higher one.
Finally enter your pace either as miles per hour or as minutes per mile. If you usually jump for time rather than distance, estimate the distance you cover first (for example, about a quarter mile in 10 minutes of steady jumping jacks). The result panel shows calories per mile plus a breakdown: calories per minute, time per mile, and 3-mile and 5-mile totals.
How the Jumping Calorie Formula Works
This tool uses the standard metabolic equation with MET values from the Compendium of Physical Activities. MET compares the energy cost of an activity with resting quietly. Sitting is 1 MET; moderate jumping jacks are around 8 METs; vigorous jump rope can reach roughly 12 METs.
Step 1. Convert weight to kg if needed (1 lb = 0.4536 kg).
Step 2. Calories per minute = MET × 3.5 × weight in kg ÷ 200.
Step 3. Calories per mile = calories per minute × minutes per mile.
The constant 3.5 is average resting oxygen consumption in ml/kg/min; dividing by 200 converts that into kilocalories. This is the same framework used in walking and running calorie estimates.
Worked Examples
Example 1: 150 lb person, moderate jumping jacks (MET 8.0), 12 minutes per mile. Weight = 150 ÷ 2.20462 = 68.0 kg. Calories per minute = 8 × 3.5 × 68 ÷ 200 = 9.5 kcal. Calories per mile = 9.5 × 12 = 114 kcal.
Example 2: 70 kg person, brisk jump rope (MET 9.8), 11 minutes per mile. Calories per minute = 9.8 × 3.5 × 70 ÷ 200 = 12.0 kcal. Calories per mile = 12.0 × 11 = 132 kcal.
Understanding MET Values for Jumping
Typical MET values for common jump styles are shown below. Your actual effort can push them higher or lower.
| Jump Type | MET | Effort Level |
|---|---|---|
| Light bouncing / easy hops | 4.0 | Low |
| Moderate jumping jacks | 8.0 | Moderate |
| Brisk jump rope | 9.8 | Vigorous |
| Fast jump rope / high knees | 11.8 | Very vigorous |
Not sure which category? If you can talk but not sing, call it moderate. If you can only say short phrases, call it vigorous.
Factors That Affect Your Results
Your actual calorie burn depends on more than the numbers. Fit jumpers move efficiently and may burn slightly less for the same routine. Body composition matters because muscle uses more energy than fat. Arm swing, jump height, and how continuously you move also change the equation. The MET values here assume steady effort without long pauses.
Treat your result as an estimate, not a lab measurement. Typical MET formulas carry an error band of roughly 10–20%. If you use the number to plan meals around exercise, leave a little cushion.
Frequently Asked Questions
How many calories per mile can I expect from jumping?
For a 150 lb person, expect roughly 85–150 kcal per mile depending on intensity and pace. Light bouncing at a 20-minute mile might burn about 85 kcal, while fast jump rope at a 10-minute mile could approach 160 kcal.
Is jumping calories per mile a standard measure?
Not as standard as running, because jumping is often done in place. Here we estimate your pace and translate it into distance. If you prefer tracking by time, the 20-minute jumping calculator is a good companion.
What exactly is a MET?
One MET is your resting energy cost. An activity at 8 METs burns about eight times your resting rate. For a deeper look into specific values, see the jumping MET calculator.
Does jumping burn more per mile than walking?
Usually yes. Brisk walking is around 4 METs, while moderate jumping jacks are around 8 METs. Jumping involves more muscle mass and vertical movement, so the per-minute burn is generally higher.
Can I use this for rebounder or mini-trampoline workouts?
Yes. Choose light bouncing for gentle rebounding, or moderate jumping jacks for an energetic session. Rebounding at a steady, moderate pace typically falls in the 4–8 MET range depending on arm movement and amplitude.