Rucking Calorie Calculator – Estimate Calories Burned While Rucking

This rucking calorie calculator helps you estimate how many calories you burn while walking with a weighted pack. Follow the steps below for accurate results.

How to use Rucking Calorie Calculator?

Step 1: Enter Your Body Weight

Input your body weight and select kg or lbs using the unit toggle.

This value is required because calorie burn depends heavily on body mass.

Step 2: Add Your Ruck Weight

Enter the weight of your backpack or rucksack.

Include all carried items such as water, plates, gear, or sandbags.

Step 3: Enter Distance Covered

Add the total distance of your ruck:

• Use kilometers (km) or miles
• Distance helps calculate your pace automatically

Step 4: Enter Duration

Enter how long your ruck lasted in minutes.

The calculator uses this to determine your average walking speed.

Step 5: Select Terrain Type

Choose the terrain that best matches your route:

• Flat – roads or paved paths
• Hills – rolling or steep elevation
• Trail – uneven ground
• Sand – beach or loose surfaces (highest effort)

Terrain directly affects energy expenditure.

Step 6: Choose Pace (or Auto Mode)

You can either:

• Leave Auto Pace selected (recommended), or
• Manually choose slow, moderate, or fast

Auto mode calculates pace from your distance and time for better accuracy.

Step 7: Optional Gender Selection

Gender slightly adjusts metabolic output. If unsure, leave it as Not specified.

Understanding the Results

Calories Burned

Estimated total calories burned during your ruck session.

Calories per Hour

Your average calorie burn rate per hour.

MET Value Used

The metabolic equivalent applied to your activity, adjusted for:

• Pace
• Load carried
• Terrain difficulty

Load Percentage

Shows how heavy your ruck is compared to your body weight.

Accuracy & Important Notes

• This calculator provides an estimate, not an exact measurement.
• Results are based on scientifically accepted MET equations and load-carriage research.
• Actual calorie burn may vary due to fitness level, pack fit, weather, and elevation changes.

Tips for More Accurate Estimates

• Weigh your ruck fully loaded
• Include rest time only if you walked continuously
• Select the most demanding terrain you encountered
• Use Auto Pace for best results

Resetting the Calculator

Click the Reset button to clear all fields and start a new calculation.

Disclaimer

This tool is intended for fitness planning and educational use only. It does not replace medical or professional fitness advice