Hiking Calorie Calculator
Estimate how many calories you burn on a hike by factoring in distance, elevation gain, pack weight, and terrain type. Essential for planning nutrition on day hikes and multi-day backpacking trips.
Hiking calorie expenditure depends on several factors beyond simple walking. Elevation gain significantly increases energy demands as your muscles work against gravity to lift your body uphill. A 500-meter elevation gain can add 30-50% more calories compared to flat terrain at the same distance. Pack weight further compounds this effect, as every kilogram of gear you carry requires additional energy with each step.
Terrain type also plays a major role. Maintained trails allow a steady pace with predictable footing, while off-trail hiking over rocks, roots, and uneven ground increases energy expenditure by approximately 30%. Snow travel, especially with snowshoes, can increase calorie burn by 60% or more due to the effort of lifting heavy footwear and breaking through snow.
This calculator uses a modified MET-based model combined with the Pandolf equation principles for load carriage and elevation. Actual calorie burn varies based on fitness level, hiking pace, weather conditions, and altitude. Use these estimates to plan your trail nutrition, aiming to replace 50-75% of calories burned during the hike to maintain energy levels.