You enter your body weight, trail distance, total hiking time, elevation gain, pack weight, and terrain type. The tool assigns a base MET value for the terrain, adds adjustments for elevation gain per mile and the relative load of your pack, then multiplies by your weight in kilograms and time in hours. It assumes a steady pace over the full distance and does not adjust for rest breaks, altitude, or temperature.
A MET (metabolic equivalent of task) represents the energy cost of an activity relative to sitting still (1 MET). Hiking on flat terrain is about 5.3 METs, meaning you burn roughly 5.3 times more energy than at rest. Steeper, rougher terrain raises the MET value.
Yes. Carrying a 30-pound pack on a 160-pound person increases calorie burn by roughly 13%. The formula scales the MET proportionally to the pack-to-body-weight ratio, reflecting the extra muscular effort of loaded hiking.
MET-based estimates are typically within 15–20% of measured values for most people. Fitness trackers with heart rate sensors may be more accurate for individuals, but they also have error margins. Both are best used as ballpark figures.
Not necessarily. If your goal is weight maintenance, replacing most of the burned calories makes sense. For weight loss, you might replace some but not all. For long hikes (4+ hours), fueling during the hike is important to avoid bonking regardless of your goal.
Estimate only. Results reflect your inputs and standard formulas — they are not financial, tax, legal, health, or investment advice. Verify important decisions with a qualified professional.