Rucking is a great way to get a full-body workout and improve cardiovascular fitness. It involves walking or hiking with a loaded backpack, and is a popular training method for military personnel and outdoor enthusiasts alike. If you’re looking to incorporate rucking into your fitness routine, it’s important to know how many calories you’re burning during the activity.
A rucking calorie calculator can help you estimate the energy expenditure of this activity based on factors such as body weight, duration of the activity, and terrain. By knowing the number of calories burned during rucking, you can tailor your nutrition and hydration strategies to support your training goals and ensure optimal performance.
Rucking Calories Calculator Formula
Rucking is a great form of exercise that involves walking with a weighted backpack. It is an effective way to improve cardiovascular fitness, build strength, and burn calories. To estimate the number of calories burned during rucking, you can use the following formula:
Calories burned per minute = (MET value x 3.5 x (body weight in kg+Rucking Weight) x Duration) / 200
where MET value for rucking is 8.0.
Example: How many calories does rucking burn?
Suppose you’re planning a 60-minute rucking session and you want to estimate how many calories you’ll burn during the activity. Let’s say you weigh 68 kg and you’ll be carrying a backpack weighing 15 kg. To estimate the energy cost of the activity, you can use the following formula:
Calories burned = (MET value x 3.5 x (body weight in kg+Rucking Weight) x Duration) / 200
The MET value for rucking is 8.0, and we’ll assume that the terrain is hilly or mountainous. Substituting the values into the formula, we get:
Calories burned = (8.0 x 3.5 x (68 kg+15Kg) x 60 minutes) / 200
Calories burned = 697.2 calories
So, for a person who weighs 68 kg and is carrying a 15 kg backpack, a 60-minute rucking session on hilly or mountainous terrain would burn an estimated 697.2 calories. Keep in mind that this is just an estimate and actual calorie burn can vary based on individual differences in energy expenditure and other factors.
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Technical Terms:
MET Value:
The MET value (Metabolic Equivalent of Task) is a unit of measurement that represents the amount of energy expenditure of an activity relative to the amount of energy expended at rest. MET values are assigned to different physical activities based on their intensity, and are used to estimate the energy cost of physical activity.
The MET value for rucking is 8.0, which is based on scientific studies and is widely used in exercise physiology to estimate the energy cost of this activity. However, it’s important to note that individual factors such as age, gender, and fitness level can affect the actual MET value for a given activity.
What is 200 in rucking calorie calculator formula?
The number 200 in the rucking calorie formula represents a conversion factor used to convert the energy expenditure estimate from kilocalories (kcal) to metabolic equivalents (METs).
One MET is equal to the energy expenditure of a person at rest, which is approximately 3.5 ml of oxygen uptake per kilogram of body weight per minute (3.5 ml/kg/min). The value of 200 is derived by dividing 3.5 ml/kg/min by 1.0 kcal/min, which gives 1.0 MET.
Therefore, to convert the estimated energy expenditure in kilocalories to METs, we divide the result by 200. This allows us to express the energy cost of physical activity in a standardized unit that is independent of individual body weight.