Enter your body weight, box height, and number of box jumps to calculate your calories burned doing box jumps. A 150 lb person burns about 0.58 calories per jump onto a 24-inch box.
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Box Jump Calorie Formula
The calculator estimates calories burned from box jumps using body weight, box height, and total jumps.
Calories = Weight (lb) * Height (in) * Jumps * 0.000161
- Weight: your body weight in pounds (kg is converted automatically)
- Height: box height in inches (cm is converted automatically)
- Jumps: total number of box jumps performed
- 0.000161: a constant that converts work (foot-pounds) to calories, with an efficiency factor for the jump motion
Each tab uses the same core formula but gathers jump count differently:
- Total: you enter the jump count directly.
- Sets: jumps = sets * reps.
- Timed: jumps = jumps per minute * duration.
- Target: solves the formula in reverse for jumps needed to hit a calorie goal, then divides by your pace if given.
Reference Tables
Use these to sanity-check your inputs and results.
| Body Weight | 20 in box | 24 in box | 30 in box |
|---|---|---|---|
| 130 lb | 0.42 | 0.50 | 0.63 |
| 150 lb | 0.48 | 0.58 | 0.72 |
| 180 lb | 0.58 | 0.70 | 0.87 |
| 220 lb | 0.71 | 0.85 | 1.06 |
Calories per single jump.
| Pace (jumps/min) | Effort | Typical Use |
|---|---|---|
| 5 to 10 | Light | Power and skill work, full reset between reps |
| 12 to 20 | Moderate | Standard conditioning sets |
| 25 to 35 | High | CrossFit-style metcons, short bursts |
| 40+ | Very high | Step-down or rebound technique only |
Examples and FAQ
Example 1. A 165 lb person does 5 sets of 12 jumps on a 24 in box. Total jumps = 60. Calories = 165 * 24 * 60 * 0.000161 = 38.3 calories.
Example 2. A 140 lb person wants to burn 50 calories on a 20 in box. Calories per jump = 140 * 20 * 0.000161 = 0.451. Jumps needed = 50 / 0.451 = 111 jumps.
Are these numbers exact? No. Calorie burn depends on landing technique, rest between reps, fitness level, and whether you step down or rebound. Treat the result as an estimate within roughly 15 to 20 percent.
Does box height really matter that much? Yes. Calories scale linearly with height because you are doing more mechanical work per jump. A 30 in box burns 50 percent more per rep than a 20 in box at the same body weight.
Should I use stepping down or rebounding? Stepping down is safer on the Achilles and knees and burns nearly the same calories per jump, since the formula is based on the upward work. Rebounding raises your pace, which raises calories per minute but not per rep.
Why is body weight in the formula? The work done in a jump equals weight times height. A heavier person lifts more mass the same vertical distance, so the calorie cost per rep goes up proportionally.
