Calories Burned Rucking: Chart by Weight and Calculator
Last updated
This page shows estimated calories burned during rucking for a typical adult. The table uses values from the Adult Compendium of Physical Activities. Remember that these numbers are just estimates. Your real burn varies based on your fitness level, rucking technique, body composition, and how hard you actually work.
Keep in mind that fitness trackers also estimate your energy expenditure. If you are an older adult, a separate Older Adult Compendium exists with different values. Use these tables as a baseline to guide your training rather than an exact measurement.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Walking with a day pack, level ground, assumed in the city (code 17011) | 3.5 | 100 | 125 | 150 | 175 | 200 |
| Backpacking, hiking with a daypack, organized walking with daypack (code 17012) | 7.8 | 223 | 279 | 334 | 390 | 446 |
| Climbing hills, 21 to 40 lb load, 3 to 10% grade, moderate-to-brisk pace (code 17050) | 7.5 | 214 | 268 | 321 | 375 | 429 |
| Climbing hills, 20+ pound load, 5 to 20% grade, moderate to brisk pace (code 17060) | 10.0 | 286 | 357 | 429 | 500 | 572 |
By duration
For the row “Climbing hills, 21 to 40 lb load, 3 to 10% grade, moderate-to-brisk pace” (7.5 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 107 | 134 | 161 | 188 | 214 |
| 30 min | 214 | 268 | 321 | 375 | 429 |
| 45 min | 321 | 402 | 482 | 563 | 643 |
| 60 min | 429 | 536 | 643 | 750 | 857 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Climbing hills, 21 to 40 lb load, 3 to 10% grade, moderate-to-brisk pace: 7.5 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 268 kcal.
Which row is you?
The rows in the table are separated by your setting, the grade of the incline, and the weight of your pack. To pick the row that matches you, look at where you are walking and your load. Walking on level ground in the city takes less effort than hiking on a trail. If you are climbing hills at a moderate to brisk pace, you need to check the grade and your pack weight. Choose the row that best matches your actual terrain and the load you carry to get the most accurate estimate.
What changes the real number
- The total weight of your pack compared to your own body weight.
- The type of terrain you walk on, such as loose gravel or paved sidewalks.
- Wind resistance and weather conditions that force you to work harder.
- Your walking speed and how often you stop to rest.
Practical tips
- Start with a lighter pack and slowly increase the load as your strength improves.
- Wear sturdy boots with good ankle support to prevent injuries on uneven ground.
- Track your pace and route over time to see how your effort matches the table estimates.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp or sudden pain in your back, knees, or ankles.
- Dizziness, extreme shortness of breath, or feeling faint.
- Chest pressure or pain that does not go away when you rest.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.