Hiking Calories Burned Calculator

The Hiking Calories Burned Calculator estimates your total energy expenditure based on body weight, hike duration, and terrain difficulty. This tool helps outdoor enthusiasts track their fitness progress and plan nutrition needs effectively. Whether you are planning a steep mountain ascent or a casual nature walk, this calculator provides accurate data to fuel your adventure.

Enter your weight in pounds (70-400 lbs).
Enter duration in minutes (10-480 minutes).
Enter elevation gain in feet (0-10,000 feet).
Enter backpack weight in pounds (0-50 lbs).
Enter your age in years (18-80 years).

How Calories Burned Is Calculated

Calculating calories burned measures the total energy your body uses while hiking. The tool uses the Metabolic Equivalent of Task (MET), a standard unit that estimates energy cost for physical activities.

  1. First, we determine a base MET value depending on the terrain difficulty you select.
  2. Next, we adjust this value by adding the extra load from your backpack weight and accounting for elevation gain.
  3. Finally, we multiply the adjusted MET by your body weight and hike duration to find the total calories.

What Your Calories Burned Means

Understanding your calorie burn helps you refuel properly and manage your energy levels on the trail. Your result places your activity into a specific intensity category that guides your nutrition.

Light Activity (Under 300 calories): This is typical for short, flat walks. Focus on staying hydrated with water rather than consuming heavy snacks.

Moderate Activity (300–600 calories): Ideal for day hikes on rolling terrain. Bring a mix of carbohydrates and protein to maintain stamina without feeling heavy.

Substantial Activity (600–1,200 calories): You are burning significant energy on long or steep hikes. Plan for substantial meals and electrolyte replacement during breaks to prevent bonking.

Extreme Activity (Over 1,200 calories): This level requires rigorous nutritional planning. You need high-calorie intake before, during, and after the hike to support recovery.

Disclaimer: This calculator is for informational purposes only and is not a substitute for professional medical or nutritional advice. Always consult a healthcare provider before starting new strenuous exercise routines.

Track how you feel after hikes with similar burn rates to fine-tune your personal nutrition plan for future adventures.

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