Ruck Calorie Calculator

How to Use the Ruck Calorie Calculator

The Ruck Calorie Calculator is a comprehensive tool designed to help you estimate the number of calories burned while performing rucking activities, taking into account multiple variables including body weight, ruck weight, terrain, distance, and pace.

Step 1: Enter Your Body Weight

Begin by entering your body weight into the designated field labeled Body Weight (lbs). Ensure that the weight falls within the valid range of 80 to 400 pounds. This input is critical in calculating your overall calorie expenditure.

Step 2: Enter the Ruck Weight

Proceed to enter the weight you will be carrying during your activity into the Ruck Weight (lbs) field. This should be a value between 0 and 150 pounds. Entering this value helps in calculating the total load you will be carrying, which impacts calorie burn.

Step 3: Specify the Distance

In the next field labeled Distance (miles), input the total distance you plan to cover in miles. This value should be between 0 and 100 miles. This is an essential variable in determining the duration of your activity and calculating calories burned.

Step 4: Select the Terrain Type

The terrain type is a crucial factor in how strenuous the activity will be. Select from the available options under Terrain Type:

• Flat Road/Trail (1.0)
• Rolling Hills (1.2)
• Steep Hills (1.4)
• Light Off-Road (1.1)
• Difficult Off-Road (1.3)

This selection will adjust the base calorie calculation according to the difficulty of the terrain.

Step 5: Enter Your Pace

Finally, enter your expected pace in the field labeled Pace (mph). Your pace should be between 1 and 6 miles per hour. This value is necessary to calculate the duration of your rucking activity and the calories burned per hour.

Understanding the Results

Once all the inputs have been entered, the calculator will provide the following results:

• Total Weight (Body + Ruck): This is calculated by adding your body weight and the ruck weight. It is displayed in pounds.
• Duration: Calculates how long the activity will take based on the distance and your pace, displayed in hours.
• Base Calories: Provides an estimation of the calories burned based on total weight and distance.
• Adjusted Calories (with terrain): Adjusts the base calories burned considering the selected terrain type.
• Calories Burned Per Hour: Offers the rate of calorie expenditure per hour of activity, providing valuable insight into the intensity of your rucking session.

This information can be very informative for planning your fitness routines and understanding the intensity of your rucking workouts.