This simple backpacking calorie calculator lets you enter your age, weight, height, pack weight, and minutes spent on 3 simple trail conditions – uphill, downhill, and flat – to get an approximation of how many calories are burned during your hike.
Like my light pack, day hiking calories burned on the trail calculator (here) and my light pack, day hiking total daily energy needs calculator (here), this one has both male and female versions, based on each sex’s basal energy expenditure equations. However I do have a more comprehensive backpacking calculator, and total daily energy needs for backpacking calculator.
Hiking Calculator Assumptions
- that you are hiking at a fairly slow speed (1.5 to 2.5mph)
- that you are wearing proper clothing for the weather conditions
- that you are 18 years or older
- that you have no underlying inflammatory conditions that would significantly increase your energy needs
Men’s Simple Thru-Hiking Calories Burned on the Trail Calculator
Women’s Simple Thru-Hiking Calories Burned on the Trail Calculator
Example: How Many Calories Burned While On Trail For John Muir Trail (JMT)
Day one of the JMT, starting from Happy Isles involves climbing 3,000 feet over 6.3 miles to the E of Half Dome Junction. Day two goes 7.6 miles from that point to Sunrise Camp, and is another all uphill day, with a good 2,300 foot climb. Let’s say you can hike the first let in 6 hours at around 1mph. This is a little outside the realm of the calculator as far as velocity goes, but due to the large elevation gain, the calculator may still yield an approximate value.
For a 5 foot 9 inch, 30 year old, 70kg male with a 31 pound pack, this first section could cost them 3,500kcals while on trail. Keep in mind they’ll also naturally burn 500kcals just when sleeping, and further there will be more burnt setting up camp, cooking, etc. Day two, because it’s a bit longer could cost them almost 4,100 while on trail. Using lighter gear, say 24 pounds, could bring that on-trail calorie burn down to 3,300 and 3,800 for the first two days.
Further Reading
Thanks for checking out my simple backpacking calorie calculator. Check out my Hiking Nutrition page for more hiking nutrition related articles, and more detailed hiking calorie calculators!