Coastal Hiking & Trail Elevation Calorie Calculator

How it works

This calculator splits the effort into two parts. The base part covers walking the distance on the flat: 0.60 kcal per kilogram of total weight (your body plus your pack) per kilometre. The elevation part covers the extra work of lifting that weight uphill: 0.01 kcal per kilogram per metre of ascent, which reflects the energy cost of raising body and pack against gravity at ordinary walking efficiency.

Estimated time uses Naismith's rule, a long-standing walkers' rule of thumb: allow 5 km per hour on the flat, plus 1 hour for every 600 metres of ascent. So a 10 km walk with 500 m of climbing takes 10 ÷ 5 = 2 hours for distance, plus 500 ÷ 600 = 0.83 hours for ascent, about 2 hours 50 minutes before any breaks.

The difficulty rating is based on that estimated time and the total ascent: Easy means under 2 hours with under 300 m of ascent; Moderate means under 4 hours with under 800 m; Hard means under 6 hours; anything longer or steeper is rated Very demanding. Coastal paths can feel harder than the numbers suggest because of steps, loose ground, wind and repeated short climbs, so add breaks, water and daylight margin on top of the estimate.

How to use your result

Use the calorie figure to plan food and water, the time figure to plan your start and finish around daylight, and the difficulty rating to decide whether the route suits your current fitness. If the rating is Hard or Very demanding, check the route, carry more water than you think you need, and tell someone your plan.

Related guides

• Coastal Trail Hiking: Calories and Preparation
• Cliff Walking Safety and Elevation Tips
• Coastal Walks for Every Fitness Level