Tools you might need next
Calculate pack weight as a percentage of body weight for load recommendations. Free pack weight ratio calculator for backpacking trips, trail planning.
Calculate daily calorie needs from BMR and activity level. Get TDEE targets for weight loss, maintenance, or muscle gain using the Mifflin-St Jeor method.
Calculate daily water intake in ml and cups. Based on body weight and activity level. Stay hydrated with proper intake. Free online calculator with instant
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)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.
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
75 kg hiker with 5 kg daypack on moderate trail (5% avg grade) for 4 hours.
→ ~1,800–2,100 kcal
70 kg backpacker with 18 kg pack on steep mountain trail (12% avg grade) for 6 hours.
→ ~3,200–3,800 kcal
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.
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.
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.
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.