Lunia · Free tools
Rucking Calorie Calculator
Estimate the energy cost of walking with a loaded pack.
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How this calculator works
The Pandolf model estimates metabolic watts: 1.5W + 2(W + L)(L/W)² + η(W + L)(1.5v² + 0.35vG). W and L are body and pack mass in kg, v is m/s, G is percent grade and η is the terrain factor. Watts × seconds ÷ 4184 gives kcal.
A worked example
Body weight: 70 · Weight unit: Kilograms · Pack weight (same weight unit): 10 · Walking speed: 5 · Speed unit: km/h · Duration in minutes: 30 · Average uphill grade (%): 0 · Terrain factor: Paved (1.0)
- Gross energy
- 146 kcal
- Energy attributable to pack
- 14 kcal
- Metabolic power
- 340 W
These are illustrative inputs, not personal recommendations.
Common questions
What does energy attributable to the pack mean?
It is the difference between the loaded estimate and the same model run without a pack, with speed, grade, terrain and duration held constant.
How should I use the result?
This is a walking model for level or uphill travel. It does not model descents, running, fatigue, awkward loads or individual injury risk. Large loads can exceed its useful range.
Sources & method references
Formula-based results are estimates, not individual medical advice.