Rucking Calorie Calculator

The rucking calorie calculator estimates how many calories rucking burns based on the weight carried and the distance covered. Calories burned during rucking vary depending on the activity, and this ruck calculator helps manage and plan your workouts effectively.

What is Rucking?

Rucking is a form of walking or hiking while carrying a weight on your back. The concept originated in the military, and the term comes from "rucksack," which refers to the backpack used to carry the load. Rucking calories burned increase with the weight carried and the effort exerted.

Factors Affecting Rucking:

The main factors affecting calories burned while rucking include:

Body weight
Distance covered
Weight of the backpack
Terrain (flat, uphill, uneven)

The GORUCK calorie calculator calculates the calories burned during rucking for different tasks and provides the BRM equivalence.

The Rucking Calories Burned Formula:

Here’s a simple formula to estimate calories burned while rucking:

Calories Burned = MET × Weight (kg) × Duration (hours)

Where:

MET = Metabolic Equivalent of Task

MET is a measure of the energy cost of physical activities. For rucking, normal MET values range from 7 to 10 depending on pace, load, and terrain.

Practical Example:

Suppose you weigh 70 kg, ruck for 2 hours at a moderate pace on relatively flat terrain, with a MET value of 7.5. How many calories will you burn?

Given:

MET = 7.5
Weight = 70 kg
Rucking Time = 2 hours

Solution:

Calories Burned = MET × Weight × Duration

Calories Burned = 7.5 × 70 × 2

Calories Burned = 1,050 calories

This is an estimate. For a more precise calculation, use the rucking calorie calculator for different activities and weights.

The MET Values:

Calories burned during rucking vary depending on MET values:

Light < 3.0 METs	Moderate 3.0–6.0 METs	Vigorous > 6.0 METs
Sitting at a desk: 1.3	Housework (cleaning, sweeping): 3.5	Walking at a very brisk pace (4.5 mph): 6.3
Sitting, playing cards: 1.5	Weight training (lighter weights): 3.5	Bicycling 12–14 mph (flat terrain): 8
Standing at a desk: 1.8	Golf (walking, pulling clubs): 4.3	Circuit training (minimal rest): 8
Strolling at a slow pace: 2.0	Brisk walking (3.5–4 mph): 5	Singles tennis: 8
Washing dishes: 2.2	Weight training (heavier weights): 5	Shoveling, digging ditches: 8.5
Hatha yoga: 2.5	Yard work (mowing, moderate effort): 5	Competitive soccer: 10
Fishing (sitting): 2.5	Swimming laps (leisurely pace): 6	Running (7 mph): 11.5

The Calories Burned Rucking Table:

According to US Army statistics, a person weighing 180 pounds (81.6 kg) rucking at a pace of 15 minutes per mile (1.6 km) can expect the following calories burned based on the weight carried:

Distance	35 pounds	50 pounds	70 pounds
6 km / 3.7 miles	680 calories	735 calories	820 calories
12.8 km / 8 miles	1,360 calories	1,475 calories	1,635 calories
19.3 km / 12 miles	2,040 calories	2,210 calories	2,455 calories

Want to know how many calories you personally burn? Try the Ruck March calorie calculator for a precise estimate.

How the Rucking Calorie Calculator Works:

Our rucking calculator gives an accurate estimate of calories burned during rucking. Here's how it works:

Input:

Select the type of activity
Enter your body weight and rucking duration
Tap Calculate

Output:

Estimated calories burned during rucking

FAQs:

Does Rucking Burn More Calories than Running? Is It Superior to Running?

Rucking puts less stress on lower-body joints compared to running while burning a similar number of calories. For best results, gradually increase the weight of your rucksack, starting around 35 pounds.

What is the Recommended Duration for Rucking?

Start with a duration that fits your schedule and fitness level. Gradually increase your rucking time by 15–30 minutes as your endurance improves to maximize calories burned safely.

Calories Burned: Rucking vs. Walking

On average, rucking burns 2–3 times more calories than regular walking. For precise estimation, use the ruck march calorie calculator.

Can Rucking Help Develop Abdominal Muscles?

Yes! Rucking engages core muscles when proper form is maintained, helping strengthen and tone your abdominal and back muscles while burning calories.

References:

From Healthline: Rucking calories

From golf.procon.org: MET values