πŸ› οΈ FreeToolsHub

Rucking Calorie Calculator

Calculate how many calories you burn rucking based on your weight, pack weight, pace, and terrain. Compare with regular walking to see the difference.

Your Ruck Details

lbs
lbs
min
min/mile

15 min/mile = 4 mph (military standard)

πŸ”₯ Total Calories Burned

β€”

Enter details to calculate

πŸŽ’ Quick Reference (180 lbs, 35 lbs ruck, 1 hour)

15 min/mile (4 mph)~650 cal
12 min/mile (5 mph)~780 cal
+ 10% grade uphill+25% more

What is Rucking?

Rucking is simply walking with a weighted backpack (called a "rucksack"). Originally a military training exercise, rucking has become popular for fitness because it burns 2-3x more calories than regular walking while being low-impact on your joints.

Unlike running, which puts 8x your body weight of force on your knees, rucking only puts about 3xβ€”making it sustainable for longer durations and less likely to cause injury. It's essentially "cardio that builds strength."

How We Calculate Rucking Calories

Our calculator uses the Pandolf equation, developed by the U.S. Army Research Institute of Environmental Medicine in the 1970s. It's the gold standard for estimating energy expenditure during load carriage.

M = 1.5W + 2.0(W+L)(L/W)Β² + Ξ·(W+L)(1.5VΒ² + 0.35VG)

Where:

  • M = Metabolic rate (Watts)
  • W = Body weight (kg)
  • L = Load/pack weight (kg)
  • V = Walking speed (m/s)
  • G = Grade/slope (%)
  • Ξ· = Terrain factor (1.0-2.0)

Rucking vs Walking vs Running

ActivityCal/Hour*Joint ImpactBuilds Muscle
Walking (no weight)280🟒 Very Low❌ Minimal
πŸŽ’ Rucking (35 lbs)650-700🟑 Low (3x BW)βœ… Yes
Running (6 mph)700-840πŸ”΄ High (8x BW)❌ Minimal

*Based on 180 lb person at moderate pace. BW = Body Weight.

πŸŽ’ Beginner's Ruck Weight Guide

Just Starting

10-15% of body weight

180 lbs β†’ 18-27 lbs

Intermediate

20-25% of body weight

180 lbs β†’ 36-45 lbs

Advanced

30-33% of body weight (max)

180 lbs β†’ 54-60 lbs

πŸ’ͺ Pro Tips

  • βœ“Start with 20 lbs for your first ruck
  • βœ“Maintain a 15-20 min/mile pace
  • βœ“Increase weight by 5 lbs per week max
  • βœ“Keep weight high and close to your back
  • βœ“Wear supportive boots or shoes
  • βœ“Stay in the aerobic zone (60-70% max HR)

Frequently Asked Questions

Rucking calories are calculated using the Pandolf equation, developed by US Army researchers. The formula considers your body weight, pack weight, walking speed, terrain grade, and surface type. A simplified version: Calories β‰ˆ (Body Weight + Pack Weight) Γ— Distance Γ— Terrain Factor Γ— 0.5. Our calculator uses the full scientific formula for more accurate results.

Yes! Rucking typically burns 2-3x more calories than regular walking at the same pace. The added weight forces your muscles to work harder, increases your heart rate, and elevates your metabolic rate. A 180 lb person walking burns about 280 calories/hour, while the same person rucking with 35 lbs burns approximately 500-700 calories/hour.

A 180 lb person rucking with 50 lbs at 15 min/mile pace on flat pavement burns approximately 700-800 calories per hour. This varies based on your body weight, speed, terrain, and grade. Heavier loads and faster paces increase calorie burn significantly.

Beginners should start with 10-20% of their body weight. For a 180 lb person, that's 18-36 lbs. Start with 20 lbs and gradually increase by 5 lbs per week as your fitness improves. Never exceed 1/3 of your body weight to prevent injury.

Both are effective, but rucking offers unique advantages: it's lower impact on joints (3x body weight force vs 8x for running), builds more muscle, and is sustainable for longer durations. While running burns more calories per minute, many people can ruck for 60-90 minutes but only run for 20-30 minutes, potentially equalizing total calorie burn.