Rucking Calorie Calculator

Estimate calories burned while rucking based on weight, distance, pack load, and terrain.

Body Weight (lbs):

Rucking Duration (minutes):

Distance (miles):

Pack Weight (lbs):

Terrain Type:

*Based on MET (Metabolic Equivalent of Task) formula adjusted for load and terrain.

MET-Based Calculation:
- Baseline MET for rucking: 8 MET (vs. 3.5 MET for walking).
- Adjustments:
  - +0.5 MET per 10 lbs of pack weight (based on ACSM guidelines).
  - Terrain multiplier:
    - Flat: 1.0x
    - Hilly: 1.15x
    - Mountainous: 1.3x

Calories = [8 + (Pack Weight in lbs / 10 * 0.5)] * (Body Weight + Pack Weight in kg) * Duration (hours) * Terrain Multiplier

Inputs:
- Body Weight (lbs)
- Duration (minutes)
- Distance (optional for pace calculation)
- Pack Weight (lbs)
- Terrain Type
How Rucking Compares to Other Exercises

Rucking burns 2-3x more calories than walking due to the added weight. Here’s a comparison:
- 🚶 Walking (3 mph): 240 calories/hour (180 lb person)
- 🎒 Rucking (30 lbs pack): 480–600 calories/hour
- 🏃 Running (6 mph): 720 calories/hour
5 Tips to Maximize Rucking Calorie Burn
1. ✅ Increase pack weight gradually (start with 10–20 lbs).
2. ✅ Choose hilly or uneven terrain.
3. ✅ Maintain a brisk pace (3.5–4 mph).
4. ✅ Use a chest strap for better posture.
5. ✅ Add intervals (e.g., 1 min fast rucking every 5 mins).

How Rucking Compares to Other Exercises