Hiking Calorie Calculator
Calculate the calories burned on any hike — factoring in elevation gain, pack weight, and terrain. Far more accurate than standard walking calculators for hilly routes.
Hiking Calories Guide
Calorie Calculation Method
Hiking calorie calculation uses two components: flat walking (MET × weight × time) and the elevation cost (approximately 10 kcal per 100m gain per 10 kg total weight). MET for hiking varies with terrain: easy path 4.0, moderate trail 5.3, rough terrain 6.0, scrambling 8.0. Pack weight adds directly to the total weight carried. A 75 kg person with a 10 kg pack hiking 12 km with 500m gain: flat calories ≈ 500 kcal, elevation ≈ 425 kcal, terrain factor × 1.1, total ≈ 1,045 kcal.
Energy Demands vs Running
Hiking burns more calories per km than most people expect — often comparable to slow jogging over the same terrain and distance. The key difference is elevation: 500m of ascent adds significant extra work because you are lifting your body weight against gravity. A 12 km hike with 600m ascent can burn 900–1,200 kcal for an average person — more than a flat 10 km run. Extended high-altitude trekking requires careful nutrition planning, as a full day of hiking (25+ km, 2000m ascent) can demand 4,00
Fuelling a Hike
For hikes under 2 hours: a normal breakfast is sufficient, carry water. For 2–4 hours: carry 100–200 kcal of snacks per hour in addition to water (trail mix, energy bars, bananas, cheese and crackers). For full-day hikes (6+ hours): plan substantial food — sandwiches, nuts, dried fruit, hot drinks in cold weather. The body can sustain high output on fat stores for extended periods, but cognitive performance and energy levels benefit from consistent carbohydrate intake every 45–60 minutes on dema
Hydration on the Trail
The general rule is 500ml per hour in moderate conditions, more in heat or at high exertion. Signs of mild dehydration include headache, fatigue, and reduced decision-making ability — all of which are dangerous on difficult terrain. Urine colour is the best guide: pale yellow is ideal. Dark yellow means drink more. In cold weather, you need as much water as in heat — respiration and insensible fluid losses are high, but the thirst sensation is suppressed. Carry at least 500ml more than you think
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