Rucking Calorie Calculator

Hiking with a heavy pack burns serious calories. Get a MET-based estimate for your ruck sessions.

Weight unit

Bodyweight

Pack weight

Load as % of bodyweight: 20%

Walking speed (mph)

Duration (minutes)

Rucking burn
A 75 kg person with a 15 kg pack at 3.5 mph burns roughly 600–700 kcal/hour — noticeably more than unloaded walking because every kilogram you carry adds metabolic cost.

🏮 Pack-aware

Load adds MET on top of walking.

🚍 Pace matters

Speed scaled via ACSM walking model.

💰 Session totals

Total, per-hour, and intensity shown.

🔩 kg or lb

Works with whichever scale you use.