Hiking Calorie Burn Calculator
Estimate calories burned hiking based on pack weight, grade, and duration. Free hiking calorie burn calculator for backpacking trips, trail planning.
Specialist tool for Outdoor Hiking1 documented formula10 real workflowsPrivate in your browser
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Inputs that matter
Body Weight (lbs), Pack Weight (lbs), Duration (hours), Average Grade (%)
Output to expect
Hiking Calorie Burn Calculator
How it works
1 documented formula across 1 calculation mode
- Keep 4 bounded inputs within the limits shown beside the fields.
- Confirm that every value uses the unit and time basis shown before comparing scenarios.
- Use the result for planning only and confirm consequential decisions with a qualified source.
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Reference & details
How it works
Updated July 2026
How it works
Updated July 2026Pandolf Load Carriage Equation
The Pandolf equation estimates metabolic cost of walking with load on various terrains. It accounts for body mass, external load, walking speed, terrain factor, and grade percentage.
M = 1.5W + 2.0(W+L)(L/W)² + η(W+L)(1.5V² + 0.35VG)Terrain and Grade Adjustments
Metabolic cost increases approximately 10-15% per 5% grade on uphill terrain. Pack weight adds disproportionately to energy cost: a load equal to 30% of body weight increases cost by approximately 50% above unloaded hiking.
MET-Based Estimation
For simpler estimation, hiking MET values range from 5.3 (light, no pack) to 9.0+ (steep terrain with heavy pack). Calories = MET × weight(kg) × duration(hours).
kcal = MET × body_mass(kg) × time(hr)Updated: July 2026
Example Scenarios
75 kg hiker with 5 kg daypack on moderate trail (5% avg grade) for 4 hours.
Body Weight: 75 kgPack: 5 kgGrade: 5%Duration: 4 hours
→ ~1,800–2,100 kcal
70 kg backpacker with 18 kg pack on steep mountain trail (12% avg grade) for 6 hours.
Body Weight: 70 kgPack: 18 kgGrade: 12%Duration: 6 hours
→ ~3,200–3,800 kcal
Common Mistakes to Avoid
Common Mistakes to Avoid
Using flat-walking calorie estimates for trail hiking
Trail hiking on uneven terrain with elevation changes burns 30-60% more than walking the same distance on flat ground. Always account for grade and terrain surface.
Ignoring descent energy cost
Downhill hiking still burns significant calories (about 40-60% of uphill cost at the same grade) due to eccentric muscle contractions for braking. Long descents also cause more muscle damage.
Not accounting for altitude effects
Above 2,500m (8,200 ft), metabolic rate increases 10-25% due to lower oxygen partial pressure. BMR also rises at altitude due to acclimatization processes.
FAQ
Pack weight has a non-linear effect. A pack at 20% of body weight increases energy expenditure by roughly 30%, while 30% of body weight increases it by approximately 50%. The relationship becomes steeper as load increases.
Most wrist-based trackers underestimate hiking calories by 20-40% because they rely on step count and heart rate without accounting for grade and load. GPS watches with barometric altimeters that adjust for elevation gain are more accurate.
Plan 2,500-4,500 kcal per day depending on terrain difficulty, pack weight, and your body mass. Carry foods with high calorie density (>125 kcal/oz) like nuts, chocolate, cheese, and dehydrated meals.
Trekking poles redistribute load to the upper body and can reduce peak leg forces by 20-25%, but total energy expenditure may actually increase slightly (3-5%) due to arm muscle engagement. The net effect on calories is minimal.
About Hiking Calorie Burn Calculator
Estimate total calorie expenditure for hiking by accounting for body weight, pack load, terrain grade, and duration. Unlike flat-terrain walking estimates, this calculator adjusts for the metabolic cost of elevation gain and load carrying using the Pandolf equation.