Plan Your Ruck.
Make Every Mile Count.

Understand Your Ruck Estimate

How Are Rucking Calories Calculated?

The calculator uses the Pandolf load-carriage equation with body weight, pack weight, walking speed, and a terrain factor. It estimates total metabolic energy over the session, including energy your body uses at rest. This is not the same as Apple Watch active calories.

It assumes constant pace and zero grade. Treadmill mode uses a firm-surface factor and assumes zero incline. Outdoor hills, weather, individual efficiency, and stops can change your actual energy use. P2S can incorporate recorded pace changes and supported GPS climb in app reports, so app results may differ from this planning estimate.

Method: Pandolf, Givoni & Goldman (1977), Predicting energy expenditure with loads while standing or walking very slowly. Terrain factors used here: paved 1.0, dirt road 1.1, light brush 1.2, heavy brush 1.5, loose sand 2.1.

Can I Calculate a Finish-Time Goal?

Yes. Enter the distance and the number of minutes you want to finish in. The card shows the required average pace and the table shows cumulative splits, including any final partial mile or kilometer.

Does the Calculator Save My Data?

The calculation runs in your browser. We do not save your entered body weight, pack weight, distance, or time. If you download or share a card, it includes the visible result metrics but not your body weight. The page uses website analytics for tool and download events without including your entered measurements.

Train Within Your Ability

This tool provides a planning estimate, not medical advice, a training prescription, or a guarantee of performance. A calculated result does not mean a load or pace is appropriate for you. Read the Health & Exercise Disclaimer.