How Many Calories Does Backpacking Burn? Load-Based Guide

A full day of backpacking with a 15 kg pack burns approximately 3,000 to 5,000 calories depending on terrain, pace, and total distance covered.

Backpacking significantly increases calorie burn compared to unloaded hiking. Understanding this relationship is crucial for nutrition planning on multi-day trips.

Backpacking Calorie Chart by Pack Weight

Pack Weight	Calories/Hour (70 kg hiker)	Daily (8 hrs)
5 kg (11 lb)	380 kcal (+10%)	3,040 kcal
10 kg (22 lb)	420 kcal (+20%)	3,360 kcal
15 kg (33 lb)	460 kcal (+30%)	3,680 kcal
20 kg (44 lb)	500 kcal (+45%)	4,000 kcal
25 kg (55 lb)	550 kcal (+60%)	4,400 kcal

Base: 350 kcal/hour unloaded on moderate trail (5% grade)

For precise calculations, use our Backpacking Calorie Calculator.

The Pandolf Formula for Load Carriage

Our calculator uses the Pandolf equation, developed for military load carriage and validated for hiking:

VO2 = Base + Walking Cost + Load Cost + Terrain Cost

Key factors:

Body weight (M)
Pack load (L)
Walking speed (v)
Grade (G)
Terrain coefficient (η)

The formula accounts for the non-linear relationship between pack weight and energy expenditure.

Pack Weight Categories

Ultralight (Under 5 kg / 11 lb)

Day hikes with minimal gear
+5-10% calorie increase
Negligible fatigue factor
Recommended for beginners

Light (5-10 kg / 11-22 lb)

Overnight trips
+10-20% calorie increase
Minimal impact on hiking speed
Standard daypack with lunch, water, layers

Moderate (10-15 kg / 22-33 lb)

2-3 day trips
+20-30% calorie increase
Noticeable but manageable
Typical weekend backpacking

Heavy (15-20 kg / 33-44 lb)

Week-long trips
+30-45% calorie increase
Significant energy demand
Requires proper fitness training

Very Heavy (20+ kg / 44+ lb)

Extended expeditions
+45-70% calorie increase
Substantial physical demand
Winter/technical gear, food resupply

Daily Calorie Needs by Trip Type

Weekend Backpacking Trip

Pack: 12-15 kg
Daily hiking: 6-8 hours
Terrain: Moderate trails
Daily calories: 3,200-4,000 kcal

Week-Long Through-Hike

Pack: 15-20 kg (starting)
Daily hiking: 8-10 hours
Terrain: Varied
Daily calories: 4,000-5,500 kcal

Multi-Week Expedition

Pack: 20-25 kg
Daily hiking: 6-8 hours
Terrain: Remote/difficult
Daily calories: 4,500-6,000 kcal

Calorie Calculations by Pack Weight

10 lb (4.5 kg) Pack

Duration	Calories (70 kg)
2 hours	700 kcal
4 hours	1,400 kcal
6 hours	2,100 kcal
8 hours	2,800 kcal

Use our 10 lb Pack Calculator.

20 lb (9 kg) Pack

Duration	Calories (70 kg)
2 hours	800 kcal
4 hours	1,600 kcal
6 hours	2,400 kcal
8 hours	3,200 kcal

Use our 20 lb Pack Calculator.

30 lb (13.6 kg) Pack

Duration	Calories (70 kg)
2 hours	900 kcal
4 hours	1,800 kcal
6 hours	2,700 kcal
8 hours	3,600 kcal

Use our 30 lb Pack Calculator.

Meal Planning for Backpacking

Understanding calorie burn helps plan food needs:

Calorie Density Targets

Trip Length	Calories per lb of Food
Weekend	100-120 kcal/oz
Week	120-130 kcal/oz
2+ weeks	130-150 kcal/oz

Sample Daily Food Plan (4,000 kcal)

Meal	Calories
Breakfast	800 kcal
Snacks (morning)	500 kcal
Lunch	700 kcal
Snacks (afternoon)	500 kcal
Dinner	1,000 kcal
Evening snack	500 kcal

Tips for Managing Backpacking Calorie Burn

Reduce Pack Weight

Every 2 kg saved = ~50 fewer kcal/hour
Lighter pack = faster pace = less total time
Consider ultralight gear investments

Optimize Pace

Steady moderate pace is most efficient
Avoid "hike to exhaustion, rest, repeat"
Match pace to available food/calories

Choose Routes Wisely

Gradual grades are more energy-efficient
Avoid unnecessary elevation changes
Factor terrain into food planning

Listen to Your Body

Fatigue indicates calorie deficit
Maintain regular eating schedule
Don't skip snacks to save weight

Calculate Your Backpacking Burn

Use our specialized calculators:

Backpacking Calorie Calculator (main tool)
10 lb Pack Calculator
20 lb Pack Calculator
30 lb Pack Calculator

Or use the main Hiking Calculator with Pandolf formula selected.