Trail Calorie Burn Estimator
Estimates calorie expenditure using METs with terrain, pack, and altitude adjustments.
Inputs
Result
A natural placement between the calculator and the explanation.
What this solves — and what it doesn't
Most ‘how many calories does hiking burn’ calculators either quote a flat number (500 kcal/h — often wrong) or use a body-weight formula that ignores terrain and pack. This tool uses METs (Metabolic Equivalent of Task) from the Compendium of Physical Activities, then adjusts for pack weight and altitude. A 72 kg hiker carrying 12 kg on moderate terrain burns about 430 kcal/h.
How to read the result
The total is for the moving time you entered, not for the whole day. Add basal metabolism (~80 kcal/h for a 72 kg adult) for total daily expenditure.
Use the per-hour number to plan snacking: 200 kcal every 90 min on a big day keeps blood sugar stable and prevents the ‘wall’ at hour 6.
Limitations
- METs are averages; individuals vary ±20%.
- Doesn’t model fitness adaptation.
- Doesn’t model the thermic effect of food (small).
Frequently asked questions
Is the basal metabolism included?
No. Add ~80 kcal/h for a 72 kg adult resting. The tool estimates exercise burn only.
Should I aim for exact replacement?
No — replacing 100% is hard and not necessary for short trips. Aim for 70 to 90% on multi-day efforts; the deficit is filled by fat stores.
Why do I feel hungrier than predicted?
Appetite is regulated by many signals (gut microbiome, sleep, stress). If you’re hungry, eat — the model is an average, not your body’s reality.