Rucking Calorie Calculator – Calories Burned Rucking
Calculate calories burned during rucking with a weighted backpack
Table of Contents
How to Use
- Enter your body weight in kilograms or pounds
- Enter your ruck weight (backpack weight)
- Enter the duration of your ruck in minutes
- Enter your pace in minutes per kilometer or mile
- Click calculate to see calories burned
What is Rucking?
Rucking is the act of walking with a weighted backpack (called a ruck or rucksack). Originally a military training exercise, rucking has become popular in civilian fitness due to its effectiveness in building strength and endurance while burning calories.
Rucking provides a low-impact cardiovascular workout that also strengthens muscles, particularly in the legs, core, and back. The added weight increases calorie burn compared to regular walking.
Benefits of Rucking
- Burns more calories than regular walking
- Builds muscular strength and endurance
- Low-impact exercise suitable for most fitness levels
- Improves posture and core stability
- Can be done anywhere with minimal equipment
- Scalable difficulty by adjusting weight and pace
Getting Started with Rucking
Start with 10-20 pounds (4.5-9 kg) for beginners and gradually increase weight as you build strength. Aim for 10-20% of your body weight as a general guideline. Always use a properly fitted backpack with good support.
- Start with shorter distances (1-2 miles) and lighter weights
- Maintain good posture with shoulders back
- Wear supportive footwear appropriate for the terrain
- Stay hydrated, especially on longer rucks
- Gradually increase weight and distance over time
- Listen to your body and rest when needed
Frequently Asked Questions
- How many calories does rucking burn?
- Rucking typically burns 400-600 calories per hour, depending on your weight, ruck weight, pace, and terrain. This is significantly more than regular walking, which burns around 200-300 calories per hour.
- What weight should I start rucking with?
- Beginners should start with 10-20 pounds (4.5-9 kg). A general guideline is to use 10-20% of your body weight. Start lighter and gradually increase as you build strength and endurance.
- Is rucking better than running for weight loss?
- Rucking burns fewer calories per hour than running but is lower impact and easier on joints. It's an excellent alternative for those who can't run or want to build strength while doing cardio. Both are effective for weight loss when done consistently.
- How often should I go rucking?
- Start with 2-3 times per week, allowing rest days between sessions for recovery. As you build endurance, you can increase frequency. Listen to your body and avoid overtraining.