Rucking Calorie Calculator

Unit System

Imperial (lb, miles) Metric (kg, km)

Body Weight

Ruck Weight

Pace Selection

Slow Pace 2 mph (3.2 km/h) Medium Pace 3 mph (4.8 km/h) Fast Pace 4 mph (6.4 km/h)

Or enter custom pace

min/mile

Duration

minutes

Advanced factors (grade/terrain) are optional. Leave as-is for flat sidewalks/roads.

Grade (incline/decline)

Terrain

Rucking Calorie Calculator: Incredible Free Tool to Supercharge Your Workout and Track Calories Burned

Rucking Definition: What Does Rucking Mean?
Why You Should Use a Rucking Calorie Calculator Online Free
The Science Behind Rucking Calorie Burn Calculator
Important Factors That Affect Rucking Calories Burned
Step-By-Step: Guide to Using a Ruck Calorie Calculator
Example: Calculate Calories Burned Rucking
Calories Burned Rucking vs Walking
Calories Burned Rucking vs Running
Rucking vs Weighted Vest Workout
Rucking Benefits Other Than Calories
Calories Burned Rucking Calculator Scenarios
Frequently Asked Questions (FAQs) – Rucking Calorie Calculator
Final Thoughts

Rucking Definition: What Does Rucking Mean?

The word rucking is derived from rucksack (which means backpack). Simply put, rucking involves walking with a weighted backpack, or weight vest.

It’s a rucking exercise that originated in U.S. Army military training, but has now become a popular rucking workout for everyday fitness. Unlike jogging, which is putting pressure on your joints, rucking for fitness gives you a low-impact cardio workout that will help you muscle growth, fat loss and boost your endurance.

In a nutshell, the rucking definition is walking with added weight for exercise.

Why You Should Use a Rucking Calorie Calculator Online Free

A rucking calorie calculator (sometimes called a rucking calorie counter) provides you with a precise calorie estimate that you have burned per ruck session.

With this rucking calculator you can:

To measure rucking calories burned per hour or per mile.
Compare calories burned rucking vs. walking or calories burned rucking vs. running.
Track calorie burn on flat terrain, uphill, treadmill and outdoor trails.
Adjust results based on fitness level, pack weight and walking speed.
Plan fitness training using a calorie burn calculator for rucking that fits your fitness goals.

Try the best rucking calorie calculator online free for optimizing your fitness journey.

The Science Behind Rucking Calorie Burn Calculator

The Pandolf Equation – Military Science

The Pandolf Equation was developed by the US Army to determine the metabolic cost of carrying much weight for a distance.

It considers:

Body weight + pack weight (total weight)
Walking speed (slow, moderate speed, brisk walking)
Incline (grade or treadmill incline)
Terrain factor (pavement, sand, gravel, trail)

This makes it ideal for calculating 12-mile ruck march calories burned in military training.

Updated Military Research

Later research from the Australian Defense Force (2017) and Looney et al. (2018) showed the original equation underestimated calories burned rucking by as much as 30%.

That’s why the best rucking calorie calculator nowadays takes into account updated formulas, with fitness level, BMI and basal metabolic rate, and exercise intensity adjustment.

MET Values and Rucking

The Compendium of Physical Activities gives MET (Metabolic Equivalent of Task) values:

Brisk walking = 5 METs
Rucking with heavy load = 7-12 METs
Circuit training = 8 METs
Hatha Yoga = 2.5 METs

Formula: Calories burned = MET × body weight (kgs) × duration (hours)

Important Factors That Affect Rucking Calories Burned

Your amount of Calorie burned rucking depends on:

Body Weight and total weight carried.
Pack Weight or weighted vest loaded.
Walking speed (slow pace to brisk walking).
Incline (hill, treadmill incline or rucking uphill).
Terrain type (flat terrain vs sand, gravel or trail)
Duration of ruck workout.
Heart rate zone & fitness level

For most accurate results use a rucking calorie calculator with incline or rucking calorie calculator treadmill.

Step-By-Step: Guide to Using a Ruck Calorie Calculator

Choose unit system – Imperial (lbs, miles) or Rucking Calorie Calculator Metric (kg, km).
Enter your body weight.
Add in your rucking backpack or weighted vest weight.
Select pace – moderate pace or brisk walking.
Enter time or distance for your ruck session
Ring in for terrain factor – pavement, trail, gravel or sand.
Incline if rucking uphill or on a treadmill.
Get your precise calorie burn

Example: Calculate Calories Burned Rucking

A 180 lb person carrying a 40 lb rucking backpack walking at a moderate pace (3.5 mph) for 90 minutes:

On flat terrain = ~900 calories.
On sand = ~1,050 calories.
On a treadmill with 5% incline = ~ 1,200 calories

This is proof that a rucking calorie burn calculator or ruck march calorie calculator is a necessity.

Calories Burned Rucking vs Walking

Walking 3 mph (180 lbs person) = ~280 kcal/hour.
Rucking 30 lbs at 3 mph = ~600 kcal/hour.

Compare with a walking with weighted backpack calories calculator or walking with weighted vest calories calculator to see how.

Calories Burned Rucking vs Running

Running 6 mph (180 lbs) = ~800 kcal/hour.
Rucking 40 lbs at 4 mph = ~750-900 kcal/hour.

A rucking vs walking calorie calculator or calories burned rucking vs running chart indicates that rucking can be equivalent to running with less stress on the joints.

Rucking vs Weighted Vest Workout

Using a weighted vest calorie calculator has similar benefits:

Walking with weight vest calories burned = more than normal walking
Weighted vest & rucking calorie calculator – this lets you compare both
Weighted vest calorie burn is excellent for indoor workouts or treadmill workouts.

Rucking Benefits Other Than Calories

The fitness benefits of rucking are:

Strengthens multiple muscle groups (legs, back, shoulders, core).
Enhances the cardio workout capacity and heart rate zone endurance.
Increases muscle growth and bone density.
Helps create calorie deficit for fat loss or weight gain goals
Supports a healthy lifestyle and long-term fitness journey.

With the help of Best Rucking Gear such as Rucking Shoes, backpacks and vests you can safely enjoy these health benefits.

Calories Burned Rucking Calculator Scenarios

Scenario Calories burned per Hour

Walking 3 mph, no weight ~280

Rucking 20 lbs, 3 mph, flat terrain ~480

Rucking 30 lbs, 3.5 mph, gravel ~650

Rucking 40 lbs, 4 mph, sand ~950

12-mile ruck march (180 lbs, 35 lbs load) ~1,800-2,000

Frequently Asked Questions (FAQs) - Rucking Calorie Calculator

Q1: What is the best rucking calorie calculator?
Answer: The rucking calorie calculator online is the best.

Q2: Can I use it in kg?
Answer: Yes, use the rucking calorie calculator kg or metric version.

Q3: Does treadmill incline make a difference?
Answer: Yes. A rucking calorie calculator treadmill with incline has a calorie burn figure that is ~30% higher.

Q4: How many calories are burned during a 12-mile ruck march?
Answer: A ruck march of 12 miles can burn 1600 to 2000 calories.

Q5: Can I calculate calories for weighted vest training?
Answer: Yes, with weight vest calorie calculator or calories burned wearing weighted vest calculator.

Q6: Does rucking build muscle?
Answer: Yes. It focuses on muscle groups in your legs, back and core to aid muscle growth and stamina.

Final Thoughts

The Rucking Calorie Calculator isn’t just a number cruncher though. It’s a method to measure rucking workout calories burned, plan your training programs, and reach long-term fitness goals.

Whether you want fat loss, weight gain or endurance for military training rucking is a combination of weight training, weightlifting and cardio workouts all in one.

So, load up your Rucking Backpack with some extra weight, lace up your Rucking Shoes and get your Rucking Workout started today.

Track every step using the best rucking calorie calculator online free and see your fitness journey change.

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