Rucking Calorie Calculator

How it works

pace = distance ÷ (time ÷ 60) · MET from walking pace · base kcal = MET × 3.5 × bodyKg ÷ 200 × minutes × (1 + pack ÷ body × 0.8) · elevation kcal = gain(m) × totalKg × 9.8 ÷ 4184

Rucking is loaded walking, and carrying weight raises the energy cost above an unloaded stroll. This estimate starts from the standard MET calorie formula for your walking pace, then multiplies it by a load factor — heavier packs relative to your body weight cost proportionally more, following the Pandolf principle that added load scales metabolic demand. On top of that it adds the physics of climbing: the potential energy needed to lift you and your pack through the elevation gain. Actual burn depends on terrain, footing, fitness and how efficiently you move, so treat the number as a well-grounded ballpark rather than a lab measurement.

Worked example

A 175 lb rucker with a 35 lb pack covers 3 miles in 60 minutes (3.0 mph) on flat ground. That pace is about MET 3.5; body mass is 79.4 kg and the load factor is 1 + (35 ÷ 175 × 0.8) = 1.16. Base burn ≈ 3.5 × 3.5 × 79.4 ÷ 200 × 60 × 1.16 ≈ 338 kcal, with no elevation to add — about 113 kcal per mile.

Sources: Pandolf et al. — predicting energy expenditure with loads (J. Appl. Physiol.) · Compendium of Physical Activities — walking METs

Frequently asked questions