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Calorie Burn: Rucking (Pandolf)

Enter values
(kg)
kg
(kg)
kg
Total carried weight: pack, plates, water, and worn kit beyond ordinary clothing.
(km/h)
km/h
(%)
%
Average uphill grade. The equation has no downhill term, so descents are not modelled.
(min)
min
Result
Result
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Next steps
Calorie Burn: Hiking Estimate calories burned while hiking from body weight, duration, and terrain or pack load. Calorie Burn: Walking Estimate calories burned walking at different paces using research-backed MET values. Steps to Calories Convert a step count into estimated calories using height-based stride length and a published walking MET. Continue in Guided Mode Run any calculator step by step. Your values carry across every tool in the session. Custom Activity MET Calculator Estimate calories burned for any activity using its MET value, body weight, and duration. Meal Planner Build a day of meals from a 300-food pantry and watch calories and macros land against your targets. Workout Planner Build a 7-day training week from 160+ exercises and see weekly hard sets per muscle against your volume target.

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