What Is Rucking and Why Track Calories?
Rucking is the practice of walking or hiking with a loaded backpack, a training staple in the military that has gained popularity as a general fitness activity. It bridges the gap between a casual walk and a high-intensity run, offering a full-body workout that builds endurance, strengthens your legs and core, and burns a significant number of calories without the joint impact of running.
Tracking calories burned during rucking helps you plan your nutrition, monitor training intensity, and set realistic fitness goals. Whether you are training for a military selection event, preparing for a long-distance hike, or simply looking for an effective cardio workout, knowing your calorie expenditure keeps you informed and in control.
The Formula
The calorie burn estimate uses the relationship between your Basal Metabolic Rate and the Metabolic Equivalent of Task:
[\text{Calories Per Hour} = \frac{\text{BMR} \times \text{MET}}{24}]
Where:
- BMR is your Basal Metabolic Rate in calories per day, the energy your body uses at complete rest.
- MET is the Metabolic Equivalent of Task, a multiplier that represents the intensity of the activity relative to rest.
- Dividing by 24 converts the daily rate into an hourly rate.
MET Reference Table for Rucking
| Activity | MET Value |
|---|---|
| Walking (3 mph, no load) | 3.5 |
| Rucking (light load, ~10 lbs) | 4.0 |
| Rucking (moderate load, ~30 lbs) | 6.0 |
| Rucking (heavy load, ~50 lbs) | 7.5 |
| Rucking (heavy load, steep terrain) | 8.0 |
| Running (6 mph) | 10.0 |
Calculation Example
Scenario: You have a BMR of 1,700 calories per day and you are rucking with a 30 lb pack, giving a MET value of 6.0.
Substitute into the formula:
[\text{Calories Per Hour} = \frac{1{,}700 \times 6.0}{24}]
Break it down:
[\text{Calories Per Hour} = \frac{10{,}200}{24} \approx 425]
You burn approximately 425 calories per hour during this rucking session.
Comparing Intensities
Using the same BMR of 1,700:
| Activity | MET | Calories/Hour |
|---|---|---|
| Walking (no load) | 3.5 | 248 |
| Rucking (10 lbs) | 4.0 | 283 |
| Rucking (30 lbs) | 6.0 | 425 |
| Rucking (50 lbs) | 7.5 | 531 |
| Running (6 mph) | 10.0 | 708 |
Tips for Effective Rucking
- Start light. Begin with 10 to 20 lbs and increase the load gradually as your body adapts. Jumping to heavy weight too quickly increases the risk of injury.
- Maintain good posture. Keep your back straight, shoulders back, and core engaged. A well-fitted pack with hip and chest straps distributes weight properly.
- Track your heart rate. Pairing heart rate data with this calorie estimate gives you a more complete picture of your training intensity.
- Hydrate and fuel accordingly. At 400 or more calories per hour, rucking demands adequate hydration and nutrition, especially on longer sessions.