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**Table of Content**

The rucking calorie calculator makes sure how many calories does rucking burns relative to the weight carried and the distance covered. The calories burned rucking are different for various activities and ruck calculator guides to manage work activities.

Rucking is a form of walking or hiking and carrying a weight on your back. The rucking calories burned style has a military origin and the name came from the word rucksack. The rucksack is carrying weight on the back and rucking calories while carrying a heavy load.

The factors affecting the calories burned rucking are:

- Body weight
- Distance covered
- Weight of the backpack
- The Terrain

The Goruck calorie calculator calculates the rucking calories for various task and their BRM equivalence

Here’s a simple formula to estimate rucking calories burned:

**Where:**

MET = Metabolic Equivalent of Task

MET is the measure of the energy or the rucking calorie burn depending upon the physical activities.

Normal MET value = 7-10

Let’s suppose your weight is 70 kg, Ruck for 2 hours, and maintain a moderate pace on relatively flat terrain with a NET value of 7.5. Then how many calories does rucking burn?

**Given:**

MET = 7.5

Weight = 70 kg

Rucking Time = 2 hours

**Solution:**

Calories Burned = (MET * weight in kg * duration in hours)

Calories Burned = (7.5 MET * 70 kg * 2 hours)

Calories Burned = 1,050 calories

These are just an estimate for more precise calories burned rucking, you can use the rucking calorie calculator for various activities

The rucking calories burned are relative to the MET values:

Light< 3.0 METs |
Moderate3.0–6.0 METs |
Vigorous> 6.0 METs |

Sitting at a desk: 1.3 | Housework (cleaning, sweeping): 3.5 | Walking at a very brisk pace (4.5 mph): 6.3 |

Sitting, playing cards: 1.5 | Weight training (lighter weights): 3.5 | Bicycling 12–14 mph (flat terrain): 8 |

Standing at a desk: 1.8 | Golf (walking, pulling clubs): 4.3 | Circuit training (minimal rest): 8 |

Strolling at a slow pace: 2.0 | Brisk walking (3.5–4 mph): 5 | Singles tennis: 8 |

Washing dishes: 2.2 | Weight training (heavier weights): 5 | Shoveling, digging ditches: 8.5 |

Hatha yoga: 2.5 | Yard work (mowing, moderate effort): 5 | Competitive soccer: 10 |

Fishing (sitting): 2.5 | Swimming laps (leisurely pace): 6 | Running (7 mph): 11.5 |

Now according to the US Army statistics, a person weighing 180 pounds (81.6 kg) person rucking at a pace of 15 minutes per mile (1.6 km) can expect the following rucking calories burned:

Distance |
35 pounds |
50 pounds |
70 pounds |

6 km/ 3.7 miles |
680 calories | 735 calories | 820 calories |

12.8 km/ 8 miles |
1360 calories | 1475 calories | 1635 calories |

19.3 km/ 12 miles |
2040 calories | 2210 calories | 2455 calories |

Do you want to know how many calories you burn? Give this Ruck March calorie calculator a try and get to know it exactly.

Our rucking calculator provides you with the best estimations of rucking calories burned. Let’s see how!

**Input:**

- Choose the Activity
- Enter the weight and Rucking time
- Tap
**Calculate**

**Output:**

- Rucking calorie burn

Rucking imparts less stress on the joints of the lower body compared to running and burns equal rucking calories. It is better to gradually increase the weight of your rucksack to 35 pounds.

It is advisable to start with a manageable duration that aligns with your schedule and prior exercise experience. Gradually increase the ruck calories burned by 15–30 minutes and progressively extend the duration as your tolerance improves.

The general rule, rucking burns 2x to 3x more calories than walking. For precise estimation of rucking calories burned try out the ruck march calorie calculator

Yes, of course! Rucking can engage your core muscles if you maintain proper form during the rucking activity. Then ruck calories burned can assist in maintaining lean and strong body muscles.

From the source of healthline.com: Rucking calories

From the source of golf.procon.org: MET values