How many calories do you burn hiking?

A typical day hike of 15km with 600m ascent carrying a 10kg pack burns approximately 2,500-3,500 calories for an average adult. Strenuous mountain days can require 4,000-5,000+ calories. The main factors are total weight (body + pack), distance, elevation gain and terrain difficulty.

How many calories should I eat per day on a multi-day hike?

Most hikers cannot eat as many calories as they burn. Aim for 2,500-3,500 calories per day. Appetite suppression is common at altitude and during intense exercise. Choose calorie-dense foods (nuts, chocolate, cheese, dried fruit) to maximise calories per gram.

Does pack weight significantly affect calorie burn?

Yes. Every extra kilogram of pack weight increases energy expenditure. Research shows that carrying a load equal to 30% of body weight roughly doubles the energy cost of walking. This is why lightweight backpacking is about more than just comfort — it genuinely saves energy.

CampCalcs

Calorie Calculator

Calculate daily calorie needs based on activity level, terrain and pack weight.

Body Weight

Pack Weight

Distance

Total Ascent

Terrain

How We Calculate This

This calculator estimates calorie expenditure using a simplified version of the Pandolf equation for loaded walking.

Calories = (Body + Pack weight) × Distance × Terrain factor + Ascent calories

Terrain factors: Path (3.5), Trail (4.2), Rough (5.5), Snow (6.5) cal/kg/km

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always verify conditions and use proper safety equipment outdoors.