Hiking Calculator
Calculate hiking time, calories burned, and trail difficulty based on distance and elevation
Trail Information
One-way distance of your hiking trail
Total elevation climbed during the hike
Your body weight affects calorie burn calculations
Backpack weight increases energy expenditure
Hiking Calculations
Enter trail information to calculate hiking metrics
Example Hiking Calculations
Easy Day Hike (68kg hiker)
Trail: 6 km distance, 300m elevation gain
Grade: 5% (moderate)
Estimated Time: 2.0 hours
Calories Burned: ~450 kcal
Difficulty: Easy - Great for beginners
Moderate Mountain Hike (75kg hiker)
Trail: 12 km distance, 800m elevation gain
Grade: 6.7% (challenging)
Estimated Time: 4.3 hours
Calories Burned: ~1,200 kcal
Difficulty: Moderate - Good fitness required
Challenging Peak Climb (80kg hiker)
Trail: 15 km distance, 1500m elevation gain
Grade: 10% (steep)
Estimated Time: 6.3 hours
Calories Burned: ~2,000 kcal
Difficulty: Hard - Expert level recommended
Hiking Preparation Tips
Check Weather
Always check weather conditions before hiking
Pack Essentials
Bring water, snacks, first aid, and navigation tools
Inform Others
Tell someone your hiking plan and expected return
Start Early
Begin hikes early to avoid afternoon weather
Know Your Limits
Choose trails appropriate for your fitness level
Essential Hiking Gear
Trail Difficulty Guide
Easy (Green)
< 5% grade, gentle slopes, well-maintained trails
Moderate (Yellow)
5-15% grade, some steep sections, good fitness required
Hard (Orange)
15-25% grade, steep climbs, experienced hikers
Very Hard (Red)
> 25% grade, extreme difficulty, expert level
Note
Difficulty also depends on distance, weather, terrain, and your experience level.
About Hiking Calculations
How the Calculator Works
Our hiking calculator uses scientifically-based formulas to estimate calories burned, hiking time, and trail difficulty. The calculations are based on research published in the Journal of Applied Physiology regarding energy costs of uphill and downhill walking.
Calorie Calculation: Uses the MET (Metabolic Equivalent of Task) system, where MET values are adjusted based on trail grade. Steeper trails require more energy, resulting in higher calorie burn rates.
Time Estimation: Based on Naismith's rule and modern hiking pace research, accounting for both horizontal distance and vertical elevation gain.
Grade Calculation: Trail grade = (elevation gain / horizontal distance) x 100. This percentage helps determine difficulty and energy requirements.
Factors Affecting Hiking Performance
Physical Factors
Body weight, fitness level, backpack weight, and hiking experience all significantly impact energy expenditure and hiking pace.
Trail Conditions
Trail surface, weather conditions, altitude, and technical difficulty can greatly affect actual hiking time and energy requirements.
Environmental Factors
Temperature, humidity, wind, and altitude affect performance. Hot weather and high altitude typically increase energy demands.
Equipment
Proper footwear, clothing, and a well-fitted backpack can improve efficiency and reduce fatigue during long hikes.
Hiking Safety and Preparation
Pre-Hike Planning
- • Research trail conditions and weather
- • Check your fitness level against trail difficulty
- • Plan your route and timing
- • Inform others of your hiking plan
- • Pack appropriate gear and supplies
During the Hike
- • Start early to avoid afternoon weather
- • Maintain a steady, sustainable pace
- • Take regular breaks and stay hydrated
- • Monitor weather and trail conditions
- • Know when to turn back
Nutrition & Hydration
- • Drink water regularly (before thirst)
- • Consume 200-300 calories per hour
- • Pack high-energy snacks
- • Plan for 0.5-1L water per hour
- • Consider electrolyte replacement
Frequently Asked Questions
How accurate are the calorie calculations?
The calculator provides estimates based on scientific research from the Journal of Applied Physiology. Actual calories burned can vary by ±15-20% depending on individual factors like fitness level, hiking efficiency, weather conditions, and terrain difficulty. Use these as general guidelines for planning.
How much water should I bring on a hike?
Plan for 0.5-1 liter per hour of hiking, depending on weather conditions and intensity. Hot weather, high altitude, and strenuous trails require more water. Always bring extra water beyond your calculated needs. Consider water purification methods for longer hikes near water sources.
What's considered a good pace for hiking?
Average hiking pace is 3-4 km/h (2-2.5 mph) on flat terrain, slower on steep or difficult trails. Naismith's rule suggests adding 1 hour for every 600m (2000ft) of elevation gain. Your pace depends on fitness level, pack weight, trail conditions, and personal comfort.
How does backpack weight affect hiking performance?
Pack weight significantly impacts energy expenditure and hiking pace. Generally, aim for no more than 20% of your body weight for day hikes, 25% for overnight trips. Every kilogram of pack weight increases energy expenditure by approximately 10%, and heavier packs slow your pace considerably on steep terrain.
What's the difference between easy and moderate trails?
Easy trails typically have grades under 5%, well-maintained paths, and shorter distances suitable for beginners. Moderate trails have 5-15% grades, may include some technical sections, and require good cardiovascular fitness. The distinction also depends on total distance and elevation gain.