Backpacking is an activity that can be both exhilarating and draining. Determining how many calories you burn while backpacking can be helpful for meal planning and for understanding just how much of an impact the activity has on your body. Calculating the number of calories you burn while backpacking requires knowing a few key details about your body, the terrain and the weight of your pack.
Step 1: Determine your basal metabolic rate (BMR). This is the number of calories you need to survive at rest. To calculate your BMR, use an online calculator or use this formula: 10 x weight (in kilograms) + 6.25 x height (in centimeters) – 5 x age (in years) + 5 if male, -161 if female.
Step 2: Estimate your body’s metabolic equivalent task (MET). This is a measure of how much oxygen you consume during physical activity.
A MET value of 1 is equivalent to sleeping or sitting still; a MET value of 8 would be running at 8 miles per hour. An estimate of 4-6 METs is a good approximation for moderate backpacking activities.
Step 3: Use this formula to estimate calorie expenditure: Your BMR x METs x time spent backpacking in hours = estimated calorie expenditure.
Example:
A 30-year old male who weighs 160 lbs and is 5’10” tall goes backpacking for 6 hours with an estimated pack weight of 25 pounds over moderately steep terrain.
- (10 x 73 kg) + (6.25 x 177 cm) – (5 x 30 years) + 5 = 1760 kcal/day BMR
- (1760 kcal/day BMR) x (5 METs )x (6 hours)= 53,400 calories burned
Conclusion: Calculating calories burned while backpacking involves knowing your basal metabolic rate, estimating metabolic equivalent task levels, and using a simple formula. Knowing this information can help you better plan meals and understand just how demanding backpacking can be on your body.