Rucking Calorie Calculator
Calories burned rucking, by pack weight, pace, grade and terrain
Your Information
kg
kg
mins
km/h
Calculated Output
Total Calories Burned
540 kcal
Pack to Bodyweight Ratio
20% of body weight
Track your real steps and distance
Steps counts your steps automatically and shows your real distance, pace, and calories every day on iPhone and Apple Watch with zero manual entry.
Free on the App Store
Pandolf Military Load Equation
Estimates energy expenditure of walking carrying load on diverse terrain.
- •Load carriage recruits upper back, core, and glutes significantly more than unloaded walking.
Frequently Asked Questions
What is a good starting ruck weight?▼
Start with 10% of your body weight and gradually build up to 20%.