Rucking & Backpacking Calorie Calculator
Calculate exact calories burned rucking, backpacking, or rucking with a weighted vest/pack based on body weight, pack weight, distance, elevation gain, and speed.
🏃 Interactive Rucking & Backpacking Calorie Calculator
Frequently Asked Questions
How many calories does rucking burn per hour?
Rucking burns between 400 and 700 calories per hour depending on body weight, rucksack load (usually 10% to 30% of body weight), terrain incline, and walking speed (2.5 to 4.0 mph).
Does adding 20 lbs to a rucksack burn significantly more calories?
Yes! Carrying a 20 lb rucksack increases energy expenditure by approximately 20% to 35% compared to unweighted walking, as your leg and core muscles work harder to stabilize the added mass.
What is the formula for calculating rucking calories?
Rucking uses the Pandolf load-carriage equation: Calories = MET × Weight (kg) × Duration (hours). Unweighted walking at 3 mph is 3.5 METs, while rucking with 30 lbs on steep terrain reaches 7.0–9.0 METs.