The Claim
In recreationally trained runners, wearing a 10% body weight vest during running at intensities above 60% VO2max increases caloric expenditure by approximately 0.46–0.91 kcal·min⁻¹ compared to running without a vest, due to increased mechanical workload.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
Recreationally trained runners burn 0.46 to 0.91 more calories per minute when running at high intensities with a vest that weighs 10% of their body weight, compared to running without a vest, because the added weight increases the mechanical effort required.
See the scientific wording
In recreationally trained runners, a 10% body weight vest increases caloric expenditure by approximately 0.46–0.91 kcal·min⁻¹ across all running intensities above 60% VO2max compared to running without a vest, primarily due to increased mechanical workload rather than metabolic efficiency.
Carrying extra weight while running forces muscles to push harder against the ground and move the heavier body through space, which uses more energy to keep moving at the same speed.
What the research says
1 studyStudy: Predictors of Fat Oxidation and Caloric Expenditure With and Without Weighted Vest Running
Wearing a backpack that’s 10% of your body weight makes you burn more calories while running because your body has to work harder to carry the extra weight—not because your metabolism changed. The study proved this by measuring exactly that.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.