Therefore, we're giving you a formula that can get you answers earlier. To reprint or license this article or any content from Military.com, please submit your request, Ask Stew: Calculating How Many More Calories You Burn While Rucking, Why Building Cardio Endurance Matters Even for Those Who Lift, 4 Workout Routines Inspired by Selfless Service and Sacrifice, These Workouts Can Help You Reach Your Goal Pace for Timed Runs, Army Not Tweaking Fitness Test After Uncertainty Over Gender Standards, Ask Stew: How to Become a Faster Runner When Time Is Tight. Its streamlined, it has a long battery life, and so far the Heart Rate monitoring seems quite accurate (as compared to a chest strap.). 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). When you buy something using the retail links in our stories, we may earn a small commission. But the real revelation to me was the original Pandolf question. Were going to review the best rucksack accessories for the GR1 or any GORUCK bag. The value of 200 is derived by dividing 3.5 ml/kg/min by 1.0 kcal/min, which gives 1.0 MET. Example: How many calories does rucking burn? A 200-pound (90.8kg) person climbing hills for an hour will burn 601 calories with no load, 620 calories with a 0-9lb load, 697 calories with a 10-20lb load, 792 calories with a 21-42lb load, and 859 calories with a 42lb+ load. We do not accept money for editorial gear reviews. Using the Harris-Benedict formula, his BMR would be 1921.8 calories burned. For weight, use anything lying. You can calculate it yourself. A task with a MET of 10 uses 10 times as much energy as a task with a MET of 1. If youre rucking with a backpack of 25 to 49 lbs, your Mets will be around 8. According to our calculator, a 140-pound woman will burn 9 calories per minute by running up the stairs. Verify your free subscription by following the instructions in the email sent to: Here is a workout I like to do to check progress, or lack thereof, in a variety of running styles and benchmark distances. Rougher terrain causes variance in your pace and probably makes you work harder too. 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. So going faster is more efficientbut if you keep speeding up, the cost of trying to walk fast takes over. Calories burned are equal to (basal metabolic rate x metabolic equivalent of tasks) / (24 x the number of hours you rucked). Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. Theyre probably an underestimation and Im not factoring in BMR.The catch: Calorie burn is just a way to measure work. This could be useful to know for trip-planning, for example, to figure out how far you can reasonably expect to make it in a given amount of time.

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