Rucking Calories Calculator (Pandolf Equation)
Energy you spend walking with a backpack or weighted vest, from body weight, load, speed, slope and terrain, by the Pandolf equation used by the US Army.
Results
The dashed line marks the value you entered.
What this tool does
The Pandolf equation was published in 1977 by Kent Pandolf, Baruch Givoni and Ralph Goldman, from US Army research on soldiers marching with loads, and it is still the standard way to estimate the cost of carrying weight on foot. It separates standing, the load itself and the walking, and multiplies the walking part by a terrain factor: soft sand costs about twice as much as asphalt at the same speed. The result is total energy expenditure, resting metabolism included. It was built for uphill and level walking and underestimates the cost at very slow speeds; downhill walking needs a later correction that is not included here.
Formula
M = 1.5 W + 2 (W + L)(L ÷ W)² + η (W + L)(1.5 V² + 0.35 V G)
Variables
| Symbol | Meaning | Unit |
|---|---|---|
w | Weight | kg |
l | Weight of the pack | kg |
v | Walking speed | km/h |
gr | Uphill grade | % |
tf | Terrain | — |
t | Duration | min |
MW | Energy expenditure while walking | W |
KH | Calories per hour | kcal/h |
KT | Calories for the whole walk | kcal |
EX | Of which, because of the pack | kcal |
Worked example
- Weight75 kg
- Weight of the pack15 kg
- Walking speed5 km/h
- Uphill grade0 %
- Terrain1
- Duration60 min
- Energy expenditure while walking380 W
- Calories per hour327 kcal/h
- Calories for the whole walk327 kcal
- Of which, because of the pack44 kcal
Limitations
- This tool is informational only. It does not diagnose, treat or replace a qualified health professional. Speak to a doctor before making decisions about your health.
- The result is an estimate based only on the values you type. Real situations often include factors this calculator does not know about.