Hey Hikers – I’ve now completed a Light Pack, Day Hiking Calculator that will let you input your sex, age, weight, and height, and how many minutes you’ve spent, or plan to spend, under different hiking trail conditions and hiking speeds. I’ve further added to that calculator and created a Light Pack, Day Hiking Total Daily Energy Needs Calculator that lets you estimate your total day’s needs based on how active your are before and after your hike. But if you’re in a hurry, just scroll down to my calories per hour summary, and tables, for different hikers and trail conditions below:
In Part 1 of this series, I explored calculating hiking energy requirements from the perspective of total daily energy, factoring in a set of activity levels assigned as a function of hiking conditions and time spent on the trail. The hiker would be categorized into one of four activity levels, based on the energy requirements of their particular hike (which was a function of time and METs for different hiking activities), then a total daily energy number would be calculated from that. I’ve updated my model since then to include more activities:
The problem with the calculator I created for that first article, was indeed that quantized set of activity levels, which threw similar but different hikes into the same total daily energy result, and could not discern between a hikes on the longer or more strenuous end, regardless if they were 7, 8, 9, 10 or more hours; once the model maxed out, it was no longer sensitive to those hikes above the max threshold. A secondary problem was that it yielded kcal’s needed for the hike, which were likely on the lower end of a fair estimate. The idea there was to subtract calculated total daily energy required from a sedentary daily energy base case, which again runs into trouble at the longer end of the maximum.
How Many Extra Calories Do I Need for My Hike?
Scroll down to my generalized summary of results table for the quick answer.
Today I’m going to explore energy needs generated solely by a hiker’s activities when on the trail, and not their necessary total daily energy. Basically I’m just going to do the calorie accounting for what happened on the trail, so hiker’s can figure out how much to supplement their regular diet. To do such, I’ll just input the hiker’s sex, age, weight and height into the calculator to get their daily basal requirement; convert that into a minute by minute requirement; then multiply that by appropriate METs, and minutes spent on those METs, for their hike, to generate kcal numbers.
Assumptions
The assumptions are similar to my last calculator, but because this one is more sensitive to different hikes, less are needed:
- That the hiker is healthy and suffering no trauma, severe burns, chronic inflammation, or any other condition that would raise their basal energy expenditure significantly.
- That the hiker is packing light (under 10lb pack), and not burdened with a heavy pack.
- That the hiker is in pleasant weather conditions (70 to 90F degree weather), and is not in a low temperature environment (Northern U.S. Winter for example)
METs
My calculator’s METs are based on the Compendium of Physical Activities – Walking page. I’m guestimating the steep downhill hiking MET since there is no equivalent provided in the Compendium.
| Activity | MET |
| climbing hills, no load | 6.3 |
| climbing hills with 0 to 9 lb load | 6.5 |
| climbing hills with 10 to 20 lb load | 7.3 |
| hiking or walking at a normal pace through fields and hillsides | 5.3 |
| walking, 2.5 mph, level, firm surface | 3.0 |
| walking, 2.5 mph, downhill | 3.3 |
| walking, 2.8 to 3.2 mph, level, moderate pace, firm surface | 3.5 |
| walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade | 5.3 |
| walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade | 8.0 |
Basal Energy Calculation
The basal energy calculation is that used by the researchers on the article ‘An Easy Approach to Calculating Estimated Energy Requirements‘ by Shirley Gerrior, PhD, RD, WenYen Juan, PhD, and Basiotis Peter, PhD, published in the CDC’s medical journal, Preventing Chronic Disease, 2006 Oct; 3(4): A129, with a PubMed ID number of PMCID: PMC1784117 and PMID: 16978504.
Results Based on Different Hiking Conditions
Easy, Flat Hiking
Healthy Weight Male = 30 years old; 70kg (154 lbs); 1.77m (5ft 9in.)
Healthy Weight Female = 30 years old; 54kg (118 lbs); 1.63m (5ft 4in.)
| Hiking Condition | Hiking Length (hours) | Kcals Expended |
| Easy, Flat (2.5mph or less) | 1 to 2 hours | M = 211-423 F = 160-321 |
| Easy, Flat | 3 hours | M = 635 F = 482 |
| Easy, Flat | 4 to 6 hours | M = 847-1,271 F = 642-964 |
| Easy, Flat | 7 to 8 hours | M = 1,483 -1695 F = 1,125-1,285 |
Male with BMI = 27.5 (Overweight); 30 years old; 86kg (190 lbs); 1.77m (5ft 9in.)
Female with BMI = 27.5 (Overweight); 30 years old; 73kg (160 lbs); 1.63m (5ft 4in.)
| Hiking Condition | Hiking Length (hours) | Kcals Expended |
| Easy, Flat | 1 hour | M = 232 F = 181 |
| Easy, Flat | 2 to 3 hours | M = 464-696 F = 362-543 |
| Easy, Flat | 4 to 5 hours | M = 928-1160 F = 724-905 |
| Easy, Flat | 6 to 8 hours | M = 1,392-1,857 F = 1,086-1,449 |
Moderate, Uphill Hiking then Moderate, Downhill Hiking in Equal Parts (Up and Back Trail)
Healthy Weight Male = 30 years old; 70kg (154 lbs); 1.77m (5ft 9in.)
Healthy Weight Female = 30 years old; 54kg (118 lbs); 1.63m (5ft 4in.)
| Hiking Condition | Hiking Length (hours) | Kcals Expended |
| Moderate Uphill, Moderate Downhill | 2 (1 hour up, 1 hour down) | M = 607 F = 460 |
| Moderate Uphill, Moderate Downhill | 3 to 4 (1.5 to 2 hours up, 1.5 to 2 hours down) | M = 911-1,214 F = 691-921 |
| Moderate Uphill, Moderate Downhill | 5 to 6 (2.5 to 3 hours up, 2.5 to 3 hours down) | M = 1,518-1,822 F = 1,151-1,382 |
Overweight Male = 30 years old; 86kg (190 lbs); 1.77m (5ft 9in.)
Overweight Female = 30 years old; 73kg (160 lbs); 1.63m (5ft 4in.)
| Hiking Condition | Hiking Length (hours) | Kcals Expended |
| Moderate Uphill, Moderate Downhill | 2 (1 hour up, 1 hour down) | M = 665 F = 519 |
| Moderate Uphill, Moderate Downhill | 3 to 4 (1.5 to 2 hours up, 1.5 to 2 hours down) | M = 998 to 1,330 F = 778 to 1,038 |
| Moderate Uphill, Moderate Downhill | 5 to 6 (2.5 to 3 hours up, 2.5 to 3 hours down) | M = 1,663 to 1,996 F = 1,298 to 1,557 |
Steep Uphill and Steep Downhill Hiking (Up and Back Trail)
Healthy Weight Male = 30 years old; 70kg (154 lbs); 1.77m (5ft 9in.)
Healthy Weight Female = 30 years old; 54kg (118 lbs); 1.63m (5ft 4in.)
| Hiking Condition | Hiking Length (hours) | Kcals Expended |
| Steep Uphill and Downhill | 1 (30 minutes up, 30 minutes down) | M = 381 F = 289 |
| Steep Uphill and Downhill | 2 to 3 (1 to 1.5 hours up, 1 to 1.5 hours down) | M = 762 to 1,144 F = 578 to 867 |
| Steep Uphill and Downhill | 4 (2 hours up, 2 hours down) | M = 1,525 F = 1,157 |
Overweight Male = 30 years old; 86kg (190 lbs); 1.77m (5ft 9in.)
Overweight Female = 30 years old; 73kg (160 lbs); 1.63m (5ft 4in.)
| Hiking Condition | Hiking Length (hours) | Kcals Expended |
| Steep Uphill and Downhill | 1 (30 minutes up, 30 minutes down) | M = 417 F = 326 |
| Steep Uphill and Downhill | 2 to 3 (1 to 1.5 hours up, 1 to 1.5 hours down) (model’s limit is 3 hours) | M = 835 to 1,253 F = 652 to 978 |
| Steep Uphill and Downhill | 4 (2 hour up and 2 hours down) | M = 1,671 F = 1,304 |
Generalized Summary of Results
Men
Easy, flat hiking; less than 10lb pack; less than 2.5mph: 221 calories per hour
Moderately sloped uphill then back downhill; less than 10lb pack; less than 2.5mph: 318 calories per hour
Steeply sloped uphill then back downhill; less than 10lb pack; less than 2.5mph: 399 calories per hour
| Hiker and Hiking Speed | Flat Hiking kcal/hour | Moderate Sloped Uphill and Downhill kcal/hour | Steep Uphill and Downhill kcal/hour |
| Male; 30 years old; 70kg (154 lbs); 1.77m (5ft 9in.); less than 2.5 mph | 210 | 303 | 380 |
| Male; 30 years old; 86kg (189 lbs); 1.77m (5ft 9in.); less than 2.5 mph | 232 | 332 | 417 |
| Male; 50 years old; 70kg (154 lbs); 1.77m (5ft 9in.); less than 2.5 mph | 202 | 290 | 364 |
| Male; 50 years old; 86kg (189 lbs); 1.77m (5ft 9in.); less than 2.5 mph | 222 | 319 | 400 |
| Male; 30 years old; 75kg (165 lbs); 1.83m (6ft 0in.); less than 2.5 mph | 221 | 317 | 398 |
| Male; 30 years old; 92kg (202 lbs); 1.83m (6ft 0in.); less than 2.5 mph | 243 | 348 | 437 |
| Male; 50 years old; 75kg (165 lbs); 1.83m (6ft 0in.); less than 2.5 mph | 212 | 304 | 381 |
| Male; 50 years old; 92kg (202 lbs); 1.83m (6ft 0in.); less than 2.5 mph | 233 | 334 | 420 |
Table Image
Women
Easy, flat hiking; less than 10lb pack; less than 2.5mph: 170 calories per hour
Moderately sloped uphill then back downhill; less than 10lb pack; less than 2.5mph: 244 calories per hour
Steeply sloped uphill then back downhill; less than 10lb pack; less than 2.5mph: 307 calories per hour
| Hiker and Hiking Speed | Flat Hiking kcal/hour | Moderate Sloped Uphill and Downhill kcal/hour | Steep Uphill and Downhill kcal/hour |
| Female 30 years old; 55kg (122 lbs); 1.57m (5ft 2in.); less than 2.5mph | 158 | 227 | 285 |
| Female 30 years old; 67kg (149 lbs); 1.57m (5ft 2in.); less than 2.5mph | 171 | 246 | 309 |
| Female 50 years old; 55kg (122 lbs); 1.57m (5ft 2in.); less than 2.5mph | 152 | 218 | 273 |
| Female 50 years old; 67kg (149 lbs); 1.57m (5ft 2in.); less than 2.5mph | 165 | 236 | 297 |
| Female 30 years old; 65kg (143 lbs); 1.7m (5ft 7in.); less than 2.5mph | 176 | 252 | 316 |
| Female 30 years old; 79kg (174 lbs); 1.7m (5ft 7in.); less than 2.5mph | 191 | 273 | 343 |
| Female 50 years old; 65kg (143 lbs); 1.7m (5ft 7in.); less than 2.5mph | 169 | 242 | 304 |
| Female 50 years old; 79kg (174 lbs); 1.7m (5ft 7in.); less than 2.5mph | 184 | 264 | 331 |
Table Image
Comparison to Online Calculators
Just to see if my calculator was in alignment with the consensus, concerning other hiking calculators online, I googled ‘hiking energy calculator’ and tested those from the first three listings:
- https://www.omnicalculator.com/sports/hiking
- https://caloriesburnedhq.com/calories-burned-hiking/
- https://hikingandfishing.com/hiking-calories-burned-calculator/
For some reason the Calories Burned calculator is a bit of an outlier, but the others were mostly in agreement with mine. The test was for a 1 hour hike at 2.3mph, using a 70kg (154 lb) man with a 5 lb pack, under the conditions: flat, moderate up and downhill – 7% grade (30 minutes each), and steep up and downhill – 13% grade (30 minutes each). My calculator is notated by the blue bars below:
None of these other calculators would let one pick the sex of the hiker, but ran calculations solely on weight.
Other Reading
Check out my hiking nutrition series page for other nutrition related topics that range from applying the International Society of Sports Nutrition’s protein guidelines to day hiking, to the best protein supplement post day hiking, to figuring out your sweat rate, to assessing yourself for malnutrition when on a long thru-hike using the American Society of Enteral and Parenteral Nutrition’s guidelines.
I’m further covering nutrition related info under my article, Which Gluten Free Backpacking Hot Foods Are Good for Day Hiking?
Thanks for reading and happy hiking!