Hiking Calorie Burn Calculator
Estimate the energy a hike burns from your weight, pack, distance, speed, grade, and terrain — built on the Pandolf load-carriage equation, so climbing and a heavy pack actually count.
Fuel the effort, not a guess
Under-fuelling is one of the fastest ways to turn a good day on the trail into a miserable one. Knowing roughly how many calories a route will cost — with the pack and the climb included — lets you carry enough dense food without hauling a needless surplus.
Trim what you carry with the Backpack Weight Calculator, and plan your fluids alongside your food with the Water Needs Calculator.
Frequently Asked Questions
What formula does this use?
It uses the Pandolf equation, developed for the US Army in 1977 to model the energy cost of walking with a load. It accounts for your body mass, the weight you carry, your walking speed, the grade of the slope, and a terrain factor — the four things that most change how hard hiking is. That makes it far more realistic for backpacking than a generic 'calories per mile' table that ignores pack weight and climbing.
Why does pack weight matter so much?
Carrying a load costs energy in two ways: the extra mass you move, and the less efficient way you move under it. The Pandolf equation captures both, which is why adding 10 kg to your back raises the burn noticeably even at the same speed. If you are trimming your load, the backpack weight calculator shows where the kilograms are going.
How accurate is the calorie figure?
Treat it as an informed estimate, not a measurement. Real energy cost varies with individual fitness and efficiency, altitude, heat, footing, and how much you stop. The Pandolf model can also under-count on steep descents, so we floor the rate at resting metabolism. Use the number to plan how much food to carry, not to balance a precise diet.
How do I turn calories into food to pack?
A rough backpacking planning target is around 3,000–4,500 kcal per full day depending on effort, and many hikers aim for roughly 100–125 kcal per gram-dense ounce of trail food. Add the day's burn from this tool to your resting needs, then pack calorie-dense food to cover it — this is fuelling guidance, not a medical or dietary prescription.
Estimates only, via the Pandolf equation. Real energy cost varies with fitness, altitude, heat, and footing. Use it to plan fuel, not as medical or dietary advice.