Endurance
Rucking vs walking: how many more calories do you burn?
Rucking — walking with a weighted backpack — has gone from a military training staple to a popular way to make walking harder without running. The obvious question: how much more does the pack actually burn?
The numbers
These estimates are for an 80 kg (176 lb) person walking at 3 mph (4.8 km/h) for an hour, calculated with the Pandolf load-carriage equation:
| Scenario | Per hour | Per mile |
|---|---|---|
| Walking, no pack | 289 kcal | 97 kcal |
| 10 kg (22 lb) pack | 314 kcal | 105 kcal |
| 20 kg (44 lb) pack | 346 kcal | 116 kcal |
| 30 kg (66 lb) pack | 385 kcal | 129 kcal |
| 20 kg pack, dirt road | 369 kcal | 122 kcal |
| No pack, 5% incline | 450 kcal | 150 kcal |
| 20 kg pack, 5% incline | 548 kcal | 182 kcal |
| 20 kg pack, loose sand | 601 kcal | 200 kcal |
Three things stand out:
- A pack adds less than you might think on flat ground. A 20 kg pack adds about 20% over plain walking.
- Hills matter more than weight. A 5% incline without a pack burns more than a 20 kg pack on the flat.
- Terrain is the biggest multiplier. Loose sand costs about 75% more than walking on a road with the same pack.
How the Pandolf equation works
Developed for the US Army in 1977, the Pandolf equation predicts the energy cost of walking with a load from body weight, pack weight, speed, incline and a terrain factor. It is still the standard model for load carriage, and it is what our calculator uses.
Studies of modern military loads found the equation can under-predict energy use by 12–33%, so treat these figures as conservative.
Why rucking is still worth it
Calories aren’t the only reason to ruck. Carrying load strengthens your back, hips and legs, builds endurance for hiking and outdoor work, and adds intensity without the impact of running. For many people it’s simply more sustainable than running — and the workout you keep doing burns the most calories over a year.
How to start rucking
- Start with about 10% of your body weight and build towards 20–25% over weeks.
- Increase distance or time before you add weight.
- Use a pack that holds the weight high and close to your back.
- Wear supportive shoes and stand tall rather than leaning forward.
- To burn more, add hills or softer ground before adding more weight.
General fitness information, not medical advice. Check with a doctor or qualified coach before major changes to diet, supplements or training.