Calorie Needs Calculator
Estimate your resting burn, daily maintenance calories, and how much extra a hike costs. Useful for planning food on multi-day trips.
General information, not a diagnosis or treatment plan. Do not change medication, diet or training based on this result — discuss it with a qualified healthcare professional. Read the full disclaimer.
What this means for your day
Hike dayYou burn about 2517 kcal on a normal day, plus roughly 1050 kcal of extra work for 3 h of hiking.
What to pay attention to
- Eat a carb snack every 45–60 minutes on the trail to keep energy steady.
- Protein: include a source at each meal to support recovery.
- If fat loss is a goal, aim for a modest, sustainable change rather than an aggressive deficit.
- Weigh yourself weekly, not daily, and adjust after two weeks of data.
Educational estimate only — not medical advice. Talk to a healthcare professional before changing your diet, training or medication.
Protein target
84–112 g
Protects muscle on long days and helps recovery.
Carb target
401–580 g
Your main trail fuel. Eat before you feel hungry.
How this is calculated
BMR uses the Mifflin-St Jeor equation, which is the most accurate simple formula for most adults. Your activity multiplier turns BMR into daily maintenance (TDEE). Hiking calories use a moderate MET value of 6.0. Only the work above resting metabolism is added to your daily total, which avoids counting the same energy twice. Steep or soft terrain will burn more.
These numbers are estimates. Use them as a starting point, then adjust based on how your weight and energy levels change over two to three weeks.