Rucking Calories Per Mile: Reference Tables by Weight, Pack, and Pace
Bikash Roy
Online Research Specialist · SEO Strategist · Web Developer
Bikash personally verifies every calculator against official standards (WHO, NIH, government data). Online research specialist, SEO strategist, and web developer with 10+ years building accurate digital tools.
Full bio →All values below are calculated using the Pandolf equation on flat terrain (0% grade) with a standard terrain factor of 1.0. For personalised results including grade and terrain, use the rucking calorie calculator.
Calories Per Mile by Body Weight and Pack Weight
Pace: 5 km/h (12 min/km / 19 min/mile)
| Body weight | No pack | 5 kg pack | 10 kg pack | 15 kg pack | 20 kg pack |
|---|---|---|---|---|---|
| 60 kg | 62 | 75 | 88 | 101 | 115 |
| 70 kg | 72 | 87 | 103 | 118 | 133 |
| 80 kg | 82 | 99 | 117 | 135 | 152 |
| 90 kg | 92 | 111 | 131 | 151 | 170 |
| 100 kg | 103 | 124 | 145 | 167 | 188 |
Pace: 6 km/h (10 min/km / 16 min/mile)
| Body weight | No pack | 5 kg pack | 10 kg pack | 15 kg pack | 20 kg pack |
|---|---|---|---|---|---|
| 60 kg | 55 | 67 | 79 | 91 | 103 |
| 70 kg | 64 | 78 | 92 | 106 | 119 |
| 80 kg | 73 | 88 | 104 | 120 | 136 |
| 90 kg | 82 | 99 | 117 | 135 | 153 |
| 100 kg | 91 | 110 | 130 | 150 | 170 |
Bold values represent the most common training configurations.
Calories Per Hour by Body Weight and Pack Weight
Pace: 5 km/h (flat terrain)
| Body weight | No pack | 5 kg pack | 10 kg pack | 15 kg pack | 20 kg pack |
|---|---|---|---|---|---|
| 60 kg | 310 | 375 | 440 | 505 | 575 |
| 70 kg | 360 | 435 | 515 | 590 | 665 |
| 80 kg | 410 | 495 | 585 | 675 | 760 |
| 90 kg | 460 | 555 | 655 | 755 | 850 |
| 100 kg | 515 | 620 | 725 | 835 | 940 |
Pace: 6 km/h (flat terrain)
| Body weight | No pack | 5 kg pack | 10 kg pack | 15 kg pack | 20 kg pack |
|---|---|---|---|---|---|
| 60 kg | 330 | 400 | 474 | 546 | 618 |
| 70 kg | 384 | 468 | 552 | 636 | 714 |
| 80 kg | 438 | 528 | 624 | 720 | 816 |
| 90 kg | 492 | 594 | 702 | 810 | 918 |
| 100 kg | 546 | 660 | 780 | 900 | 1,020 |
Effect of Grade on Calories Per Hour
80 kg body weight, 10 kg pack, 5 km/h
| Terrain grade | Calories/hour | vs flat |
|---|---|---|
| -5% (downhill) | ~370 | −37% |
| 0% (flat) | ~585 | baseline |
| 3% incline | ~760 | +30% |
| 5% incline | ~870 | +49% |
| 8% incline | ~1,030 | +76% |
| 10% incline | ~1,120 | +92% |
| 15% incline | ~1,350 | +131% |
Even modest hills dramatically increase calorie burn. A 3 km route that includes a 5% grade hill adds approximately 30% more calories than the same flat route.
Rucking vs Walking vs Running: Calories Per Mile
80 kg person, flat terrain
| Activity | Pace | Calories/mile | Calories/hour |
|---|---|---|---|
| Walking (no pack) | 5 km/h | 82 | 410 |
| Rucking (10 kg pack) | 5 km/h | 117 | 585 |
| Rucking (20 kg pack) | 5 km/h | 152 | 760 |
| Running | 10 km/h | 95 | 950 |
| Running | 12 km/h | 97 | 1,164 |
Rucking with a 10 kg pack burns 43% more calories per mile than walking unloaded. Running burns more calories per hour but is harder to sustain for the 60–90+ minute sessions typical of rucking. See the rucking vs walking comparison article for a full breakdown.
MET Values for Rucking
MET (metabolic equivalent) values give a standardised measure of exercise intensity relative to resting metabolic rate.
| Activity | MET value |
|---|---|
| Walking (3.2 km/h) | 2.8 |
| Walking (4.8 km/h) | 3.5 |
| Rucking (5 km/h, 10% BW load) | ~5.5 |
| Rucking (5 km/h, 20% BW load) | ~7.3 |
| Running (8 km/h) | 8.0 |
| Running (10 km/h) | 10.0 |
The Pandolf equation used by the rucking calorie calculator produces more accurate results than MET estimates because it accounts for the specific interaction between body weight, pack weight, and walking speed — rather than applying a fixed multiplier.
How to Use These Tables
- Find your body weight row
- Find the pack weight column closest to your loaded pack
- Multiply calories/mile by your planned distance, or calories/hour by planned duration
- Add 10–15% for hilly terrain
- For personalised results with your exact pace, grade, and terrain — use the rucking calorie calculator
For training planning using these calorie numbers, see the rucking for weight loss guide.