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
| Field | What to enter |
|---|---|
| One-way trail distance | Units: mi, km |
| Elevation gain | Units: ft, m |
| Body weight | Units: kg, lb |
| Backpack weight | Units: kg, lb |
| Terrain | Choose 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) |
|---|---|
| 3 | 1,032 |
| 4.5 | 1,254 |
| 6 | 1,488 |
| 7.5 | 1,729 |
| 9 | 1,974 |
| 12 | 2,472 |
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
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.
Frequently asked questions
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.