Rucking Calculator

Estimate your calorie burn using the scientific Pandolf Equation. The most accurate way to track your weighted marches.

Configuration

180
30
3.0
0.0
Tracks treadmill incline setting
60
1.0
1.0 = paved, 1.2 = dirt, 1.5 = sand
Total Burned
--
kcal
Burn Rate -- cal/hr
Load Ratio --%
Intensity -- METs
Equation Pandolf
New to Rucking? Start Here →

Free guide for beginners

Frequently Asked Questions

What is strict rucking?

Rucking is simply walking with a weighted backpack (ruck). It's a low-impact exercise that burns significantly more calories than walking alone while building strength and endurance.

How accurate is this calculator?

This tool uses the Pandolf Equation, the gold standard for estimating energy expenditure in soldiers carrying loads. It is generally considered highly accurate for rucking activities.

Does incline matter?

Yes, significantly. Even a small increase in incline can drastically increase energy output. This calculator accounts for grade percentage accurately.

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