Estimate calories burned on your hike, with food equivalents and nutrition tips.
Total calories burned
Estimated time
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Calories / hour
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Avg. slope
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That's the equivalent of...
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Big Macs
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Granola bars
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Beers
Energy expenditure during hiking depends on many factors: the hiker's weight, the load carried, walking speed, elevation gain and terrain type. To provide a reliable estimate, our calculator uses the Pandolf equation, developed by U.S. Army researchers in the 1970s and validated by numerous scientific studies since.
The original Pandolf formula (1977) calculates the metabolic rate in watts from five main parameters:
The calculation accounts for the additional effort of carrying a load, the acceleration due to slope and terrain friction. In real conditions, other factors such as temperature, altitude and physical fitness also play a role, but the Pandolf formula remains the reference for baseline estimates.
Our calculator also applies a validation mechanism: if the Pandolf formula produces an outlier result (too high or too low), it automatically falls back to a simplified formula based on metabolic equivalents (MET), ensuring a consistently reasonable result.
The heavier you are and the heavier your pack, the more energy you expend. An 85 kg hiker with a 15 kg pack burns about 40% more calories than a 60 kg hiker with a light 5 kg pack, at the same speed and terrain. This makes sense: moving a greater mass requires more muscular work.
Climbing is one of the most energy-demanding factors. Every 100 m of elevation gain significantly adds to caloric expenditure. In the mountains, a hike with 1000 m of elevation can burn double the calories of a flat hike of the same distance. Leg muscles (quadriceps, calves, glutes) work against gravity, driving up heart rate and oxygen consumption.
Walking on a well-maintained marked trail is much less demanding than going off-trail through brush or on snowy terrain. The terrain coefficient in our calculator ranges from 1.0 (easy trail) to 1.5 (deep snow or mud), which can increase caloric expenditure by up to 50%.
Paradoxically, walking faster doesn't always burn proportionally more calories per kilometer. However, at a higher speed, you will burn more calories per hour. The optimal speed for caloric expenditure is generally between 5 and 6 km/h on flat terrain, a brisk pace but not yet running.
Cold increases caloric expenditure because the body must maintain its core temperature. At altitude, reduced oxygen forces the cardiovascular system to work harder. A winter hike in Quebec at -15 degrees can burn 15 to 20% more calories compared to the same hike in summer.
Eat a balanced meal 2 to 3 hours before departure. Focus on complex carbohydrates (oats, whole grain bread, brown rice) combined with lean protein and some healthy fat. Avoid heavy or overly fatty meals that slow digestion. Hydrate well in the hours before you start.
For hikes longer than 2 hours, plan energizing snacks every 60 to 90 minutes. Granola bars, dried fruit, trail mix, bananas and energy gels are excellent choices. Aim for about 200 to 300 calories per hour of intense effort. Don't wait until you're hungry: when hunger strikes, your glycogen stores are already depleted.
Drink 150 to 250 ml of water every 15 to 20 minutes. For efforts longer than 90 minutes, add electrolytes to your water or alternate with a sports drink. Dehydration reduces performance and increases injury risk. In winter, people tend to drink less even though needs remain high: dry, cold air dehydrates quickly.
Within 30 to 60 minutes after finishing your hike, consume a meal or snack rich in protein and carbohydrates to promote muscle recovery. A 3:1 carb-to-protein ratio is ideal. A smoothie with banana, milk and peanut butter, or a quinoa bowl with vegetables and grilled chicken are excellent options.
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