Fill in your details and calculate — I’ll break down exactly where your energy goes, plus how much water and food to pack.
Why cycle phase is here Resting metabolic rate runs a little higher in the luteal phase (roughly the week or two before a period) for many people who menstruate — commonly cited estimates are about 100–300 extra calories a day. It’s a small, individual effect, included here because most hiking calculators leave it out entirely.
Print this plan How this is calculated This calculator estimates energy cost using the Pandolf load-carriage equation (Pandolf et al., 1977) for climbing, with the Santee correction (Santee et al., 2001) applied to descents on out-and-back hikes — the same family of equations used in military and exercise-science load-carriage research. That’s a step beyond the flat MET-table math behind most online hiking calculators, and it’s why pack weight, grade, and terrain move the number so much more here.
Terrain uses published surface coefficients — sand and mud cost meaningfully more than a packed trail at the same pace.Altitude and weather apply modest adjustments for reduced efficiency at elevation and added cardiovascular strain in heat or cold.Water and fuel guidance follow general ACSM hydration ranges (roughly 16–32 oz/hour depending on heat) and the standard 30–60g carbohydrate/hour range for exercise over 60–90 minutes.This tool gives a planning estimate, not a medical or nutritional prescription — individual metabolism varies. Talk to a doctor or dietitian before making changes based on it, especially if you have a health condition.
