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Rucking Calorie Calculator
Estimate calories burned while rucking using your body weight, ruck weight, distance, and time, then read tips to start safely and get the most benefit.
Your Ruck Details
Speed (estimated): 3.00 mph • Effort: ~4.4 MET
Calories Burned
Total
362
kcal
Per Mile
121
kcal/mi
Per Hour
362
kcal/hr
Speed
3.00
mph
Estimate only. Individual energy cost varies with terrain, biomechanics, footwear, and conditioning.
Beginner Rucking Tips
- Start with 10–20 lb and increase gradually (about 5 lb per week).
- Keep good posture: tall chest, slight lean, engage core; adjust straps for load close to your back.
- Choose flat routes first; add hills later for progressive overload.
- Wear supportive shoes and good socks to reduce hotspots and blisters.
- Track distance and time to improve pace and consistency safely.
Why Rucking Burns More Calories
Carrying additional load raises the metabolic cost of walking. Compared with unweighted walking at the same pace, rucking can meaningfully increase calories burned per hour while remaining low-impact.
Frequently Asked Questions
How does this rucking calorie calculator work?⌄
We estimate energy expenditure using a walking MET based on your pace (derived from distance and time), then apply a load factor that scales with ruck weight as a percentage of bodyweight. This increases the baseline MET to reflect the added energy cost of carrying weight.
Is rucking better for fat loss than walking?⌄
Rucking increases energy cost versus unweighted walking at the same pace. With sound form and progressive loading, it can efficiently raise weekly calorie burn while remaining relatively low-impact.
What ruck weight should beginners use?⌄
Start light—around 10–20 lb—focus on posture and comfortable pacing, then increase by about 5 lb as your body adapts. Hills and distance can be added gradually once you build a base.