Hiking Calorie Calculator
Uses the Pandolf load-carriage equation — the same model used in military and sports science research.
Your hike
Results
What this means
Moderate effort — pack a proper lunch
You'll burn enough calories to feel it. Bring a real meal plus snacks — aim to replace around 517 kcal on the trail. Start eating before you feel hungry.
Calorie breakdown
Fuel your hike right
To cover your calorie deficit on trail, pack energy-dense foods. Aim for around 100 kcal per 25g — nuts, nut butters, and bars hit this ratio.
Find on Amazon →How to use the hiking calorie calculator
Enter your body weight, hike distance, elevation gain, and pack weight. The calculator outputs your total calorie burn, hourly rate, and exactly how much your pack is adding to your energy cost. Use Advanced Options to adjust for terrain type, pace, fitness level, and sex.
What affects calorie burn when hiking
Body weight
It's the single biggest variable. A heavier hiker burns more calories covering the same distance because they're moving more mass. This is why generic calorie estimates are almost useless without your actual weight.
Pack weight
Carrying 10kg increases calorie burn by around 14% compared to hiking without a pack. That's significant on a long day. The Pandolf equation this calculator uses was developed specifically to quantify this relationship. It's why we use it instead of a basic MET formula.
Elevation gain
Climbing is calorically expensive. Expect 300-500 extra calories per 1,000 metres of elevation gain depending on your body weight. A hike with serious elevation gain burns dramatically more than the same distance on flat ground.
Terrain type
Rocky or off-trail surfaces increase energy cost by 20-50% compared to a maintained path. If you're bushwhacking or crossing scree, your actual burn will be higher than any formula predicts.