Hiking Calculator
Estimate gross calories spent hiking from body mass, duration and activity intensity in METs.
How the result changes
Only body mass changes; all other inputs stay at your current values. The line illustrates the formula across the shown range. This is not a forecast of real-world outcomes.
About this calculation
Hiking Calculator: Estimate gross calories spent hiking from body mass, duration and activity intensity in METs. Enter body mass, hiking duration, activity intensity; the reported quantities are estimated gross energy (kcal). The equations and examples below show how those inputs lead to the result and where the model's assumptions matter.
Formula
estimated kcal = MET × body mass in kg × hours
Worked example
With Body mass: 75 kg, Hiking duration: 2 hours, Activity intensity: 6 MET, estimated gross energy is 900 kcal.
Method and inputs
A metabolic equivalent, or MET, expresses activity intensity relative to a resting reference. The simple convention here multiplies MET level by body mass in kilograms and activity hours to estimate gross kilocalories. Select a MET level that matches terrain, pack and pace.
Worked example
For a 75-kilogram hiker over two hours at 6 METs, the estimate is 75 × 2 × 6 = 900 kilocalories. At 3 METs for the same time, it would be about 450 kilocalories.
Changing the intensity from 6 to 8 METs raises the example estimate from 900 to 1,200 kilocalories. That large swing shows why a MET choice matters more than extra decimal places in the output. A steep, loaded route should not be modeled with a casual-walking value.
How to read the result
Gross energy includes resting metabolism during the hiking interval. Net activity calories would subtract a resting baseline and are therefore lower. This figure is an estimate for planning, not a direct measurement from respiration.
A two-hour outing may include thirty minutes of rest. If the rest period has a different MET level, calculate active and rest segments separately and add their energy estimates. One rate for the entire wall-clock duration can overstate hiking effort.
Assumptions and checks
Published MET values are population averages; real energy use varies with slope, footing, fitness, equipment and body composition. The Compendium lists multiple hiking conditions rather than one universal value. The chosen MET input should reflect the actual activity.
Using one intensity for a route with long rests and steep climbs can hide major variation. Do not confuse kilocalories with small calories; nutrition labels use kilocalories. Body mass and duration must describe the same person and outing.
Common questions
What does the hiking calculator calculate?
It gives approximate total, or gross, metabolic energy over the stated hiking duration using a chosen MET intensity.
When should I recalculate or check another method?
Recalculate when terrain, pack load or duration changes. For medical exercise prescriptions or precise fueling, use individualized guidance and more detailed activity data rather than this population-based estimate.
Sources and references
Inputs
- Body mass (kg)
- Hiking duration (hours)
- Activity intensity (MET)