1. What Is Goruck Rucking?

Rucking is the foundation of special forces training and involves walking with weight on your back. Goruck has popularized this fitness activity that builds endurance, strength, and mental toughness while being highly effective for weight loss.

2. How The Calculator Works

The calculator uses the rucking calorie formula:

Where:

• \( Weight \) — Your body weight in pounds (lbs)
• \( Pack \) — The weight of your ruck/backpack in pounds (lbs)
• \( Distance \) — The distance rucked in miles
• \( 0.4 \) — The calorie burn coefficient for rucking

Explanation: This formula calculates estimated calories burned based on the total weight carried (body weight + pack weight) and distance covered.

3. Benefits Of Rucking For Weight Loss

Details: Rucking burns more calories than regular walking, builds muscle, improves cardiovascular health, and can be incorporated into daily routines. The added weight increases intensity without the high impact of running.

4. Using The Calculator

Tips: Enter your body weight in pounds, your pack weight in pounds, and distance rucked in miles. All values must be valid positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calorie calculation?
A: This provides a good estimate, but individual results may vary based on metabolism, terrain, pace, and other factors.

Q2: What's a good starting pack weight for beginners?
A: Beginners should start with 10-15 lbs and gradually increase as they build strength and endurance.

Q3: How does rucking compare to running for calorie burn?
A: Rucking typically burns more calories than walking and can approach running levels, especially with heavier packs, while being lower impact.

Q4: How often should I ruck for weight loss?
A: 3-4 times per week is effective for weight loss, allowing recovery days between sessions.

Q5: What gear do I need to start rucking?
A: You need a sturdy backpack, weight plates or sandbags, and comfortable shoes. Proper fitting is essential to avoid injury.