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Body Weight (lbs)
Ruck Weight (lbs)
Beginner — 19.4% of body weight
Speed (mph)
= 17:09 min/mile pace
Duration (minutes)
1h 0m
Terrain
Selected: Pavement — η = 1.08 — Road, sidewalk, or asphalt
Enhanced Correction Factor
Applied: 16% above standard Pandolf (load-ratio adjusted)
Mission Summary
Calorie Burn
514
Total Calories — 60 min
3.50 miles at 3.5 mph
Per Hour
514
kcal/hr
Per Mile
147
kcal/mi
vs. Unweighted Activities
vs. Walking (no pack)1.5x more calories
vs. Running (same pace)70% of running
Rucking burns 1.5x more than walking at the same pace
Weekly Projections
1.5k
3x/week
2.1k
4x/week
2.6k
5x/week
≈ 0.59 lbs/week at 4 sessions
Load / Body Weight19.4%
Metabolic Rate597W
Correction Applied+16%
MET Equivalent6.3
Estimates based on enhanced Pandolf equation. Individual results vary based on fitness level, body composition, and conditions. Consult a physician before starting a new exercise program.
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Equation
Pandolf +
Correction Factor
Terrain Types
8
Treadmill to Sand
Accuracy
±10-20%
vs. ±30-50% wearables
Used By
Military
Validated Research