# Hiking Calorie Calculator

URL: https://speedycalculator.com/calculators/sports/hiking/
Last updated: 2026-10-30

> The hiking calorie calculator estimates the calories you burn on a hike from the trail distance, elevation gain, your weight and backpack weight, using the Pandolf load-carriage equation for the climb and descent.

## Inputs

- One-way trail distance (mi, km)
- Elevation gain (ft, m)
- Body weight (kg, lb)
- Backpack weight (kg, lb)
- Terrain

## Results

- Average trail grade
- Calories burned going up
- Calories burned going down
- Total calories burned
- Estimated hiking time
- Equivalent fat loss

## Formula

```
Pandolf: P (W) = 1.5W + 2(W + L)(L/W)² + η(W + L)(1.5v² + 0.35·v·G)  (W body, L load kg, v m/s, G grade %)
Time from Naismith: 5 km/h + 1 h per 600 m of ascent
```

## Explanation

A hike burns far more than a walk on the flat: climbing lifts your whole body and pack. This calculator splits the hike into the climb and the descent and estimates each using an equation developed for soldiers carrying loads.

### How to use the Hiking Calorie Calculator

- **One-way trail distance**
- **Elevation gain**
- **Body weight**
- **Backpack weight**
- **Terrain**

Results update as you type, every field has its own unit menu, and everything is calculated in your browser.

### How it works

Enter the one-way distance (the hike is out and back), the elevation gain, your weight, the backpack weight and the terrain.

### Inputs explained

FieldWhat to enterOne-way trail distanceUnits: mi, kmElevation gainUnits: ft, mBody weightUnits: kg, lbBackpack weightUnits: kg, lbTerrainChoose one: Paved / firm path, Dirt trail, Light brush, Hard snow / rocky …

### What each result means

- **Average trail grade** = [Elevation gain]÷[One-way trail distance]×100
- **Calories burned going up** = (1.5×[Body weight] + 2×([Body weight] + [Backpack weight])×([Backpack weight]÷[Body weight])^2 + [Terrain]×([Body weight] + [Backpack weight])×(1.5×[vu]^2 + 0.35×[vu]×[Average trail grade]))×[tu]÷4184
- **Calories burned going down** = (1.5×[Body weight] + 2×([Body weight] + [Backpack weight])×([Backpack weight]÷[Body weight])^2 + [Terrain]×([Body weight] + [Backpack weight])×1.5×[vd]^2)×[td]÷4184×0.8
- **Total calories burned** = [Calories burned going up] + [Calories burned going down]
- **Estimated hiking time** = ([tu] + [td])÷3600
- **Equivalent fat loss** = ([Calories burned going up] + [Calories burned going down])÷7700

### Example values

How the main result changes when **One-way trail distance** changes and everything else stays at the example values above:

One-way trail distance (mi)Total calories burned (kcal)31,0324.51,25461,4887.51,72991,974122,472

## Worked example

Inputs — One-way trail distance: 6 mi; Elevation gain: 2,500 ft; Body weight: 68 kg; Backpack weight: 8 kg; Terrain: Dirt trail.

Results — Average trail grade = 7.9 %; Calories burned going up = 1,062 kcal; Calories burned going down = 426 kcal; **Total calories burned = 1,488 kcal**; Estimated hiking time = 5 h 46 min; Equivalent fat loss = 193.247 g.

## Key terms

- **Grade**: Elevation gain divided by distance.

## FAQ

**Why is the descent cheaper?**
Gravity helps, though braking muscles still work.

**How much does a backpack add?**
Roughly in proportion to the extra weight, a little more for heavy loads.

**Is the Pandolf equation accurate for hiking?**
It was developed for walking with loads and is a reasonable estimate on trails.

**What is Naismith's rule?**
5 km/h plus 1 hour per 600 m of climbing.


## Sources

- [Pandolf et al. (1977), Predicting energy expenditure with loads while standing or walking very slowly, J Appl Physiol](https://doi.org/10.1152/jappl.1977.43.4.577)
- [2011 Compendium of Physical Activities (Ainsworth et al.)](https://pacompendium.com/)