Hiking burns a lot of calories. Like, a lot of calories. Especially if you’re slogging uphill for hours, carrying a heavy load, or covering a lot of miles in a short period of time. How many calories? Well, that depends. On how much you weigh and how hard you’re working, for starters. But don’t worry, we’ve worked it all out for you in this handy calorie calculator so you can easily figure out how many calories you burn while hiking (and how many calories you should eat while hiking). Then, if you need some ideas for how to fuel up, subscribe for a free e-book full of vegan backcountry cooking recipes (including hiking snacks), and stock up on these vegan staples you can order from Amazon (we like vegan jerky best). Now fuel up and get out there and wander on!
Hiking Water Intake Calculator
Calculate how much water you need for your next hike based on distance, difficulty, and temperature. Stay hydrated and safe on the trail!
Suggested Water Intake:
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Hiking Calorie Calculator
Estimate how many calories you need on the trail based on your weight, gender, and hiking intensity.
Suggested Calorie Intake:
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Hydration & Calorie FAQ for Hikers
How much water should I bring on a hike?
For moderate temperatures and short hikes, aim for about 0.5 liters of water per hour. For longer or hotter hikes, you'll likely need closer to 1 liter per hour.
What happens if I only drink water but sweat a lot?
Drinking only water during long or intense hikes can dilute your body's sodium levels, leading to hyponatremia. This can cause dizziness, confusion, or even become life-threatening.
Do I need electrolytes?
Yes—especially if your hike lasts more than 60–90 minutes or it's hot outside. Electrolytes help replace sodium, potassium, calcium, and magnesium lost through sweat.
How do I know if I’m a salty sweater?
If your clothes show white, chalky lines when they dry after a hike, you're likely a salty sweater and should supplement with electrolytes sooner.
What are signs of dehydration?
Headache, dizziness, low energy, nausea, and muscle cramps are all signs. Even mild dehydration (5%) can affect your performance.
How many calories do I need while hiking?
It depends on your weight, gender, and activity level. Easy hikes might require around 2,000–2,500 calories/day, while strenuous hikes can push it over 4,000.
Do men and women burn calories differently on hikes?
Yes, men typically have higher basal metabolic rates due to more muscle mass, which affects calorie burn. This is factored into the calculator using a multiplier.
Should I eat more on strenuous hikes?
Absolutely. Your body uses more energy when climbing, carrying a pack, or hiking for extended hours—replenishing with the right number of calories is essential.
What kinds of calories are best for hiking?
High-energy, nutrient-dense foods like nuts, dried fruits, jerky, bars, nut butters, and trail mix provide a good balance of carbs, fats, and proteins.
Need more outdoor inspiration? Check out some of our gear guides and adventure recommendations! Because we're all about getting outside more and doing it responsibly. Environmentally speaking, that is! So whether you're in Colorado or California, Texas (that's us!) or Tennesee, Montana or Maine, there are plenty of places and spaces to get outside and enjoy. Just make sure to keep the engine stoked with this calorie calculator, follow Leave No Trace principles while you're out there and subscribe so you never miss destination guides, gear reviews, sustainability spotlights and more! Wander on!