Plan your backcountry nutrition with confidence. MTNMetrics considers pack weight, terrain type, and elevation changes—the factors that actually matter for loaded hiking.
Most hikers rely on rules of thumb like "2 lbs of food per day"—but that doesn't account for your body, your pack weight, or the terrain you'll encounter. The result? Bonking on Day 3, losing too much weight on a thru-hike, or carrying pounds of uneaten food home.
A heavy pack meaningfully increases your energy expenditure compared to unloaded hiking. Steep grades multiply that even further. Trail surface matters too—different terrains require different amounts of effort.
Our hiking calorie calculator uses the LCDA (Load Carriage Decision Aid) equation—a peer-reviewed formula developed by the U.S. Army Research Institute specifically for estimating energy expenditure during loaded marches.
Enter your details and trip information to get an accurate calorie estimate based on the LCDA equation.
Ready to Calculate
Fill out the form to see your results
This calculator gives you a solid estimate. The full MTNMetrics app goes further: plan your route on a map, get day-by-day calorie estimates based on each section's terrain, then build a meal pack with calorie, macro, and food-weight tracking. Search a catalog of 680,000+ foods or scan a barcode to add an item from its package.
Weight, height, age, and sex affect your basal metabolic rate and hiking efficiency. The calculator uses the Cunningham RMR equation, which research suggests is well-suited for active populations.
Distance, elevation gain/loss, and number of days. The calculator computes average daily mileage and grade adjustments based on your inputs.
This is where our approach stands out. Different terrains (trail, sand, snow) have different energy costs. And your pack weight significantly affects your calorie burn—a factor fitness trackers often overlook.
You'll see total trip calories, daily calorie targets, and a breakdown between rest and hiking calories. Treat the range as a planning estimate and adjust for your experience and conditions.
Carrying a backpack changes the work your body does. This calculator includes the pack weight you enter as one input in its estimate.
LCDA stands for Load Carriage Decision Aid. It is a peer-reviewed equation developed for estimating energy expenditure during loaded marches. MTNMetrics uses inputs including body weight, pack weight, walking speed, terrain, and grade to produce a planning estimate.
Different surfaces can change the energy cost of walking. The calculator applies terrain coefficients from published research to the terrain category you select.
Use it as a starting point for trip planning, then adjust for your own experience, route conditions, appetite, and any guidance from a qualified professional. It is not medical or nutritional advice.
Make your next trip a well-fed one
Map the route. Set daily calorie targets. Search or scan the foods you love and build your pack with MTNMetrics.
Free to download for iPhone. Start with a 7-day free trial.
A paid subscription is required after the trial. Trial eligibility and terms apply. iOS 17 or later.