Use this advanced ruck calorie calculator to accurately estimate the energy expenditure of your rucking workouts. Based on the Pandolf Equation, it accounts for your body weight, ruck load, speed, and terrain inclination.
Ruck Calorie Calculator
Estimated Burn
Ruck Calorie Calculator Formula
This calculator utilizes the Pandolf Equation, which is widely considered the gold standard for estimating metabolic rate during load carriage (standing and walking with a backpack). The formula calculates energy expenditure in Watts, which we convert to Calories.
Formula Source: Pandolf et al. (1977) – PubMed
Variables:
- M: Metabolic Rate (Watts)
- W: Body Weight (kg)
- L: Load/Ruck Weight (kg)
- V: Walking Speed (m/s)
- G: Grade (slope %)
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What is a Ruck Calorie Calculator?
A ruck calorie calculator is a specialized tool designed to estimate energy expenditure specifically for “rucking”—the act of walking with a weighted backpack. Unlike standard walking calculators, which often underestimate the effort required to carry a load, this tool factors in the external weight relative to your body weight.
Rucking is highly efficient for burning calories. Because the added weight recruits more muscle fibers in your legs, core, and back to maintain stability and momentum, you can burn 2-3 times more calories than walking without weight, bridging the gap between cardio and strength training.
How to Calculate Rucking Calories (Example)
Let’s calculate the burn for a 180 lb person carrying a 30 lb ruck for 1 hour at 3 mph on flat ground.
- Convert Units: 180lbs = 81.6kg, 30lbs = 13.6kg, 3mph = 1.34 m/s.
- Base Metabolism: Energy to move body weight.
- Load Component: Energy to move the backpack (heavily influenced by the Load-to-Bodyweight ratio).
- Velocity Component: Energy required to move the total mass at specific speed.
- Result: Using the Pandolf equation, this yields approximately 380-420 calories for the hour, compared to ~250 calories for unweighted walking.
Frequently Asked Questions (FAQ)
Generally, running burns more calories per minute due to the flight phase (jumping). However, rucking burns significantly more than walking and is often sustainable for longer durations than running, potentially leading to higher total calorie burn per session.
If you are a beginner, start with 10-20 lbs. A common standard is 20-30 lbs. The calculator allows you to input any custom weight to see how increasing your load affects your calorie output.
Yes. Walking on sand or loose dirt requires more energy than paved roads. This calculator assumes a standard paved surface (Terrain Factor 1.0) but allows you to adjust the incline grade, which drastically increases intensity.
No calculator is perfect. Individual metabolism, muscle mass, and rucking efficiency (technique) play a role. However, the Pandolf equation used here provides the best scientific estimate available for load carriage.