Rucking Calorie Calculator
Calories burned rucking, using the Pandolf load-carriage equation.
Enter your values
Enter the body weight in lb.
Enter the pack weight in lb.
Enter the pace in mph.
Enter the duration in min.
Enter the average grade in %.
Choose one of: Blacktop / treadmill, Dirt road, Light brush / gravel, Heavy brush, Loose sand, Deep snow.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Calories burned
- 338 kcal
- Calories per hour
- 338 kcal/h
- Distance covered
- 3 mi
- Calories per mile
- 113 kcal/mi
- Same walk with no pack
- 295 kcal
- Metabolic rate
- 393 W
The load adds about 43 kcal.
Working
- 1Convert weights to kilograms and pace to metres per second.
- 2Apply the Pandolf equation for load carriage to get metabolic watts.
- 3Multiply watts by seconds and divide by 4184 to convert joules to kilocalories.
Quick answer
Rucking burns roughly 40–80% more calories than unloaded walking. This calculator uses the Pandolf equation, which accounts for body mass, external load, walking speed, terrain factor and grade.
M = 1.5W + 2.0(W+L)(L/W)² + η(W+L)(1.5v² + 0.35vG)
At a glance
| What it does | Calories burned rucking, using the Pandolf load-carriage equation. |
|---|---|
| Category | Health |
| Inputs needed | Body weight, Pack weight, Pace, Duration, Average grade, Terrain |
| Main output | Calories burned |
| Formula | M = 1.5W + 2.0(W+L)(L/W)² + η(W+L)(1.5v² + 0.35vG) |
| Cost | Free — no sign-up, no download |
How to use the Rucking Calorie Calculator
- 1Enter body weight and the weight of your loaded ruck.
- 2Set pace, duration, grade and terrain.
- 3Compare loaded vs unloaded calorie burn.
Inputs explained
- Body weight(lb)
- Enter the body weight in lb.
- Pack weight(lb)
- Enter the pack weight in lb.
- Pace(mph)
- Enter the pace in mph.
- Duration(min)
- Enter the duration in min.
- Average grade(%)
- Enter the average grade in %.
- Terrain
- Choose one of: Blacktop / treadmill, Dirt road, Light brush / gravel, Heavy brush, Loose sand, Deep snow.
Worked example
Using the values the calculator loads with:
Inputs
- Body weight180 lb
- Pack weight35 lb
- Pace3.0 mph
- Duration60 min
- Average grade0 %
- TerrainBlacktop / treadmill
Results
- Calories burned338 kcal
- Calories per hour338 kcal/h
- Distance covered3 mi
- Calories per mile113 kcal/mi
- Same walk with no pack295 kcal
- Metabolic rate393 W
- Convert weights to kilograms and pace to metres per second.
- Apply the Pandolf equation for load carriage to get metabolic watts.
- Multiply watts by seconds and divide by 4184 to convert joules to kilocalories.
Frequently asked questions
How many calories does rucking burn?
A 180 lb person rucking 35 lb at 3 mph on flat blacktop burns roughly 500–600 calories an hour — about 40–60% more than walking the same pace unloaded.
Does pack weight or pace matter more?
Pace has the larger effect because the speed term is quadratic, but heavy loads (above about 30% of body weight) become disproportionately costly.
Is the Pandolf equation accurate?
It is the standard military model for load carriage and is accurate within about 10% for steady walking on graded terrain; it over-predicts at running speeds.
What do I need to enter into the Rucking Calorie Calculator?
Just 6 values: body weight, pack weight, pace, duration, average grade, terrain. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Rucking Calorie Calculator work out the answer?
Rucking burns roughly 40–80% more calories than unloaded walking. This calculator uses the Pandolf equation, which accounts for body mass, external load, walking speed, terrain factor and grade. It applies the formula M = 1.5W + 2.0(W+L)(L/W)² + η(W+L)(1.5v² + 0.35vG) and shows the working so you can check each step by hand.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.