Estimate calories burned carrying weight using body mass, load, speed, grade, terrain, and duration, or reverse-solve time or carried load.
Calories Burned Carrying Weight Formula
A simple carrying-weight formula uses body weight, time, and a carrying factor that rises as the load gets heavier. In advanced mode, pace and terrain raise the carrying factor further.
C = BW × t × F
Variables:
- C = calories burned
- BW = body weight
- t = duration in minutes
- F = carrying factor based on load, pace, and terrain
Typical Calories Burned in 30 Minutes
The values below use a 20 lb carried load in Basic mode.
| Body Weight | Carried Load | Duration | Calories Burned |
|---|---|---|---|
| 120 lb | 20 lb | 30 min | 146 kcal |
| 150 lb | 20 lb | 30 min | 182 kcal |
| 180 lb | 20 lb | 30 min | 219 kcal |
| 210 lb | 20 lb | 30 min | 255 kcal |
Common Carried Loads
- Grocery bags: 10 to 20 lb
- Daypack or school backpack: 15 to 25 lb
- Loaded hiking pack or ruck: 20 to 45 lb
- Moving boxes: 15 to 40 lb
- Carrying a child: 20 to 35 lb
What Changes the Number?
- Body weight: More body weight raises calorie burn each minute.
- Carried load: A heavier load increases the carrying factor.
- Duration: More minutes adds more total calories.
- Pace: Brisk carrying burns more than easy carrying.
- Terrain: Trails, hills, and stairs raise calorie burn faster than flat ground.
How to Calculate Calories Burned Carrying Weight
- Enter your body weight.
- Enter the amount of weight you are carrying.
- Enter your duration in minutes.
- Use Advanced mode if you want to add pace and terrain.
- Click Calculate to see calories burned and calories per minute.
Example
A 180 lb person carrying 20 lb for 30 minutes in Basic mode burns 219 calories.
