Reviewed By: Julie Sheehan (M.S. ABA)
Enter your body weight, carried load, and duration to calculate your calories burned carrying weight. Carrying 20 pounds for 30 minutes commonly burns about 180 to 220 calories.
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 \cdot t \cdot 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.
