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Rucking Calorie Calculator | Looney Formula (2024)

Calculate calories burned rucking with the scientifically-validated Looney et al. (2024) formula. Accounts for body weight, load, speed, terrain, and grade.

Free Tool

Rucking Calorie Calculator

Calculate calories burned rucking using the Looney et al. (2024) metabolic rate formula — the most accurate rucking calorie model available, validated against metabolic cart data.

How This Calculator Works

This calculator uses the Looney et al. (2024) metabolic cost equation from Medicine & Science in Sports & Exercise. The formula calculates metabolic rate (W/kg) as: MR = RMR + (0.21 + TerrainFactor × (1.78 × Speed^0.58 + 0.27 × Speed^4 + GradeComponent)) × LoadFactor. The load factor accounts for the exponentially increasing metabolic cost of carrying weight: LoadFactor = 1 + 1.96 × (Load%BW)^1.36. Calories are derived as (MR / 69.7333) × BodyMass × Duration. Validated for loads up to 66% of body weight, speeds 0-7 km/h, and grades from -40% to +45%.

FAQ

How many calories does rucking burn?
A 80kg person rucking at 5 km/h with 15kg burns roughly 450-550 kcal/hour on flat pavement. The exact number depends on your weight, pack weight, speed, terrain, and incline.
Is rucking better than walking for calorie burn?
Yes. Carrying a loaded backpack significantly increases metabolic cost. Even a modest 10% body weight load increases calorie burn by approximately 15-20% compared to unloaded walking at the same speed.
What is the Looney equation?
The Looney et al. (2024) equation is a metabolic cost model for weighted walking published in Medicine & Science in Sports & Exercise. It improves on the older Pandolf (1977) equation by adding separate backpack and vest load factors, validated terrain coefficients, and better accuracy at low speeds.
How much weight should I carry rucking?
Beginners should start with 10% of body weight (about 7-9 kg / 15-20 lbs). Intermediate ruckers can carry 20% BW, and advanced ruckers up to 30% BW. Military guidelines cap most training at 45 lbs (20 kg).

Results are estimates based on the Looney et al. (2024) research. Individual metabolic rates vary. Consult a healthcare professional before starting a rucking program.

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