Skip to content
Rucking tools and calculators
Free Tools · Science‑Based

Rucking Calculators & Planners

Science-based tools to help you ruck smarter. Built on real exercise physiology research and military load carriage data.

Load Calculator

Ruck Weight Calculator

Personalized weight recommendation by body weight, fitness level, terrain, and goal, with a progressive ramp-up plan.

▶Sample: "25 lbs recommended — 15% of body weight" + week-by-week progression
Calculator + 4-Week Plan
+50 XPOpen Tool
Burn Estimator

Calorie Burn Calculator

See exactly how many calories you burn rucking, broken down by weight, speed, distance, and terrain.

▶Sample: "487 kcal/hr" — 2.1× more than walking, with activity comparison table
Calculator + Comparison Chart
+50 XPOpen Tool
Plan Builder

Beginner Ruck Program Builder

Input your schedule, fitness level, and goals. Get a personalized 4-week rucking plan in 60 seconds.

▶Sample: 4-week plan → Long Ruck, Tempo, Hill, Easy sessions with progressive weights
Program Generator
+50 XPOpen Tool
Gear Match

Ruck Gear Finder Quiz

Answer 5 quick questions and get personalized pack, plate, and shoe recommendations for your budget.

▶Sample: "Your Mid-Range Fitness Kit" — GORUCK Rucker, 20 lb plate, Darn Tough socks
5-Question Quiz
+50 XPOpen Tool
Risk Check

Injury Risk Assessment

7 questions, 60 seconds. Get a personalized risk level with specific action items based on your load, experience, and pain signals.

▶Sample: "Moderate Risk" — 3 action items + links to prehab routine and guides
7-Question Assessment
+50 XPOpen Tool

Our Methodology

Built on Real Research

Our tools use the Pandolf equation, MET values from the Compendium of Physical Activities, U.S. Army field manual FM 21-18, and progressive overload principles from sports science. We cite our sources so you can verify every number.

12+
Peer-Reviewed Sources
5
Free Tools
0
Paywalls

Go Deeper

Browse all guides

New to rucking?

Our beginner's guide covers everything you need to get started, from choosing your first pack to building a training plan.

Start the Beginner's Guide →Browse All Guides