We rely on the following sources in our Rucking Weight Calculator for your personalized recommendation:

• Two Percent - How Much Weight Should You Ruck With?

  For individuals classified as overweight or obese (BMI > 25), use this reference to determine your rucking weight based on height-based recommendations. Additionally, includes guidance for safe starting ranges for active men and women.

• Load Carriage: Minimising Soldier Injuries Through Physical Conditioning – A Narrative Review (Journal of Military and Veterans’ Health)

  For progressive rucking, this reference sets the upper limit at one-third of your body weight or approximately 50 pounds, starting with 10–20% of body weight and increasing gradually.

• Technical report | Load Carriage Capacity of the Dismounted Combatant – A Commander's Guide
  
  For progressive rucking, this reference sets the upper limit at 30% of body weight to reduce injury risk and maintain operational effectiveness, with an emphasis on gradual, progressive training.

• The Soldier’s Heavy Load, CNAS
  
  For load considerations, this reference highlights that carrying excessive loads significantly reduces mobility and increases the risk of injury.

• How Rucking Can Turn Your Walks into a Full-Body Workout, Verywell Health
  
  For (non-active) beginners, this reference recommends starting with around 10% of body weight and gradually increasing the load over time.