This rucking calorie calculator is a specialized tool designed to estimate the energy expenditure during rucking activities.
Rucking, which combines walking or hiking while carrying a weighted backpack (rucksack), has gained significant popularity among fitness enthusiasts and military personnel.
Rucking Calorie Calculator
| Body Weight | Ruck Weight | Distance | Time | Terrain Type | Total Calories |
|---|---|---|---|---|---|
| 150 lbs | 20 lbs | 5 miles | 1.5h | Flat | 720 calories |
| 180 lbs | 35 lbs | 8 miles | 2h | Mixed | 1,248 calories |
| 200 lbs | 45 lbs | 12 miles | 3.5h | Hilly | 2,380 calories |
| 165 lbs | 30 lbs | 6 miles | 1.8h | Urban | 891 calories |
| 175 lbs | 25 lbs | 4 miles | 1.2h | Trail | 630 calories |
Rucking Calorie Calculation Formula
The formula for calculating calories burned while rucking can be expressed as:
Calories Burned = (MET × Body Weight in kg × Time in hours)Where:
- MET (Metabolic Equivalent of Task) varies based on:
- Speed of movement
- Terrain difficulty
- Total weight carried
- Standard walking MET is typically 3.5, but rucking can range from 7.0 to 9.0 METs
Let’s calculate for a person weighing 180 pounds (81.6 kg) rucking for 1 hour with a MET value of 8.0:
Calories Burned = 8.0 × 81.6 × 1
Calories Burned = 652.8 caloriesHow Many Calories Does Rucking Burn Per Hour?
On average, a person can expect to burn between 500-900 calories per hour while rucking.
- Total load carried: Higher weights increase caloric burn
- Walking speed: Faster pace results in greater energy expenditure
- Terrain type: Uphill or rough terrain increases effort
- Individual fitness level: Better conditioning may affect efficiency
For a 200-pound person carrying a 45-pound ruck at a moderate pace on mixed terrain:
MET value: 8.5
Weight in kg: 90.7
Time: 1 hour
Calories = 8.5 × 90.7 × 1 = 771 calories per hourHow Many Calories Do You Burn on a 12-Mile Ruck?
Person weight: 170 lbs (77.1 kg)
Ruck weight: 35 lbs
Duration: 3.5 hours
MET value: 8.0
Calories = 8.0 × 77.1 × 3.5 = 2,159 caloriesA 12-mile ruck represents a significant endurance challenge and caloric expenditure.
The total calories burned depends on:
- Duration: Typically takes 3-4 hours depending on pace
- Total weight: Combined body and ruck weight
- Terrain variation: Elevation changes and surface conditions
- Rest periods: Brief stops may reduce total burn
References:
- Military Physical Training Manual – FM 7-22 (army.mil)
- Journal of Strength and Conditioning Research (journals.lww.com/nsca-jscr)
- American Council on Exercise – Exercise Database (acefitness.org)
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