Rucking Calorie Calculator

Calculate the calories burned during your rucking session by entering your weight, duration, pace, and the weight you're carrying.

Input Parameters

Calculation Results

Calculation Formula

Calories = ((Body Weight + Carried Weight) ×MET× Duration × 3.5) ÷ 200

Where:
Body Weight + Carried Weight: Total weight in kg
MET: Metabolic Equivalent of Task (values based on surface type)
Duration: Exercise duration in minutes
3.5: Constant for resting metabolic rate
200: Constant to convert from MET·kg·min to calories

Results

Total Calories Burned:

0.0 kcal

Average Pace:

0 min/km

Distance Covered:

0.0 km

Rucking Calorie Calculator Usage Guide

Learn how to use the Rucking Calorie Calculator and understand the factors affecting calorie burn.

How to Use This Calculator

  1. Enter your body weight in kilograms
  2. Enter the weight you're carrying (in kilograms)
  3. Specify the duration of your rucking session in minutes
  4. Set your pace (minutes per kilometer) - a faster pace burns more calories
  5. Select the surface type you'll be rucking on
  6. Click the "Calculate" button to see your estimated calorie burn

Understanding the Results

The calculator provides three key metrics:

  • Total Calories Burned: The estimated number of calories you'll burn during your rucking session
  • Average Pace: Your average speed during the rucking session
  • Distance Covered: The estimated distance you've covered based on your duration and pace

Factors Affecting Calorie Burn

Several factors influence how many calories you burn while rucking:

  • Weight: The heavier you are (body weight + carried weight), the more calories you burn
  • Duration: Longer rucking sessions result in more calories burned
  • Pace: Faster paces burn more calories per minute
  • Surface: Rougher terrain (mountainous, trail) requires more effort and burns more calories
  • Individual Factors: Age, gender, fitness level, and metabolism also play a role

Example Calculation

For example, a 75kg person carrying 15kg for 60 minutes at a pace of 10 minutes per kilometer on a mixed surface would burn approximately:

Calories = ((75 + 15) × 1.2 × 60 × 3.5) ÷ 200 = 426 kcal

Important Notes

This calculator provides estimates based on established formulas. Actual calorie burn may vary based on individual factors and conditions. The calculator assumes continuous rucking at a consistent pace. It does not account for rest breaks.