Hiking Time & Calorie Planner
Build a realistic itinerary by combining route distance, elevation gain, pack weight, and desired pace.
Include food, water, and gear carried.
Steady trekking rhythm with moderate breaks and social pacing.
Naismith baseline
Time approximately equals distance / 5 plus elevation gain / 600 (hours)
We adjust this classic formula for pace and pack load to better reflect real trail travel.
Energy cost
Calorie burn combines MET levels with total carried mass and moving time.
Total time (incl. breaks)
3 hr 52 min
Moving time
3 hr 24 min
Breaks approximately 28 min
Average trail speed
3.1 km/h
Calories burned
1896 kcal
MET 7.0 - body plus pack mass 76.0 kg
Pace summary
Steady trekking rhythm with moderate breaks and social pacing.
Interpretation
Use these estimates to plan daylight, hydration, snacks, and contingency time. Always factor weather, terrain, and fitness differences when finalizing your itinerary.
How to Use This Calculator
Gather route details
Use guidebooks, GPS planners, or trail reports to collect total distance and climbing.
Enter personal data
Add your body weight and estimated pack weight to improve calorie accuracy.
Select pacing strategy
Choose a pace that reflects terrain difficulty, group ability, and planned breaks.
Review estimates and adjust plans
Compare estimated time with daylight, weather, and logistics before finalizing your itinerary.
Formula
Time approximately equals (Distance / 5) + (Elevation gain / 600) * pace adjustment * pack adjustment
Calories approximately equals (MET + load penalty) * 3.5 * (Body mass + Pack mass) * Moving minutes / 200
Pace adjustment ranges from 0.9 (fast) to 1.1 (relaxed). Pack adjustment adds roughly 1% per kilogram carried.
Planning Notes
Trail conditions, altitude, weather, and group dynamics can shift actual times significantly. Treat these outputs as planning baselines, then adjust once you are on trail.
- Carry extra water, snacks, and insulation for delays or cold summits.
- Check daylight hours and sunset times when planning longer treks.
- Review recent trip reports for snow, river crossings, or closures.
Practice Leave No Trace principles and leave itineraries with a trusted contact before remote outings.
Frequently Asked Questions
How accurate is Naismith's rule?
It is a starting point. Fitness, terrain, altitude, and weather can add or subtract significant time. Always plan conservatively and monitor actual pace.
Should I include descent in elevation gain?
Use total ascent for the gain value. Steep descents are still tiring; the pace and break adjustments help capture their impact.
Why does pack weight matter?
Every kilogram adds workload, slows pace, and increases calorie demand. Lighten gear where possible for longer days out.
Can I switch to miles and feet?
Convert miles to kilometers (mi * 1.609) and feet to meters (ft * 0.305) before entering values.
What if I do not know my hiking pace?
Start with the standard setting, compare estimates with actual outings, and adjust pace selection according to your experience.