How Backpack Weight Powerfully Impacts Calories Burned While Rucking for Faster Fat Loss

Q1: How many calories does rucking burn compared to walking?

Answer: How many calories does rucking burn will depend upon your backpack weight, your pace, the terrain and your body weight. On average, normal walking will burn about 250-300 calories per hour, whereas calories burned rucking can be from 400 to 600+ calories per hour.

The reason for this difference is that rucking provides external loading that results in increased energy expenditure and oxygen consumption. This means that rucking vs walking calories is a clear win for rucking if you are looking to burn calories.

Q2: Does rucking burn more calories than running?

Answer: Many people ask a question, does rucking burn more calories than running? The answer is dependent on speed, distance and load. Running burns calories at a faster rate per minute, but there is often a tradeoff between rucking vs running calories, in that rucking will burn calories at a higher rate per mile, particularly when a moderate to heavy weight is being carried.

Rucking also has the advantage of being a low-impact form of exercise that provides more sustainable calorie burning for longer durations and for long-term fat loss. For those who have joint problems rucking often gives you more calories burnt in total over a longer period of time.

Q3: Is rucking good for weight loss?

Answer: Yes, is rucking good for weight loss is one of the most searched question and the answer is yes. Rucking for weight loss is a good strategy because it’s the combination of a high calorie burn and joint-friendly cardio.

Rucking naturally keeps most people in Zone 2 cardio which is good for fat oxidation and better metabolic efficiency. Because it is easier to maintain than running, people are more consistent – and consistency leads to fat loss.

Q4: What is the best backpack weight for rucking beginners?

Answer: The optimum weight of a backpack for rucking is dependent upon your body weight and level of experience. For beginners, the experts suggest a beginning rucking weight of 5-10% of the body weight.

This guideline is based on the load/bodyweight ratio applied in load carriage research. Starting light ensures reduced risk of injury and allows the body to adapt by progressive overload.

Q5: Does terrain and incline really affect rucking calorie burn?

Answer: Yes, terrain has a major role in the rucking calorie burn. Rucking uphill or incline walking with weight increases the cost of metabolism because your body has to lift yourself and the weight against the force of the gravity.

Similarly, rucking on trails heightens the impact on calorie burning through reduced walking economy. Uneven surfaces require stabilizing muscles to work harder which results in an increase of total energy use.