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.
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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 plan and shopping list to match.
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. The confidence range accounts for individual variation.
Carrying a backpack meaningfully increases energy expenditure. Heavy packs can significantly increase your calorie burn compared to unloaded hiking. Most calculators and fitness trackers don't account for this factor.
LCDA stands for Load Carriage Decision Aid. It's a peer-reviewed equation developed by the U.S. Army Research Institute of Environmental Medicine specifically for estimating energy expenditure during loaded marches. It accounts for body weight, pack weight, walking speed, terrain, and grade.
Different surfaces require different amounts of energy to walk on. Paved roads are the baseline. Trails require more effort, and sand requires even more. Snow and swamp are the most demanding. These terrain factors are based on peer-reviewed research.
The calculator estimates your total energy expenditure. Most hikers can't actually eat enough on trail due to appetite suppression and practicality. A common approach is to plan for a modest calorie deficit (500-1000 cal/day) and focus on calorie-dense foods.
Plan your route with elevation-aware insights and generate personalized nutrition plans informed by your trip. Join the waitlist for early access.