Most people will burn 1,000 calories every 80-140 minutes, or 500-700 calories per hour. Our steps to calories calculator uses a formula that takes into account the factors mentioned in the previous paragraph. Amazing! This site is protected by reCAPTCHA and the Google, Thanks for signing up! The heavier your pack, the more energy you burn. Learn about “MET” and the compendium of physical activities from, Recommendations on physical activity for health from the, Reasons that hiking is good for your health with, For food planning and caloric consumption on a hike look to. how to burn calories by walking with a weighted backpack. Then why not walk with some weights instead! I spent some time playing around with the equation to see what it tells us, using the example of a 150-pound person carrying a 50-pound pack at 4 miles per hour on a gravel path as the reference case. Aerobics: Aerobics will burn calories more due to the intensity. Help fund our award-winning journalism with a contribution today. Here’s the calories-per-mile data for various terrains at three different speeds between 2 and 4 mph: You can see that bad terrain takes a disproportionately big toll at faster speeds. Looking for something else? The equation itself isn’t particularly revealing, but for the record here it is: A British team explored how load distribution patterns affect the estimates, since modern soldiers carry weight in different places thanks to things like body armor, instead of having their full load crammed into a backpack. Some of the lines cross each other, so it’s hard to figure out why this is. Plugging the BMR and other values into the calories burned formula for walking gives you this: (1921.8 X 3.5) / 24 X 2 = 560.53 and for rucking (1921.8 X 8.5) / 24 X 2 = 1361.28. Your weight and the load you are carrying will have the biggest impact on how long it takes to burn 1,000 calories backpacking. The inputs into the equation are: For the equation to work as written, you have to use the units I’ve listed above. If you’re clipping along at 4 mph on a gravel path, then come to a section of ice (terrain factor 1.7), you’ll slow down by about 15 percent to 3.4 mph if you maintain the same energy output. The weighted walking vest one of the BEST fat burners and plateau busters that exists. A 200 pound (90.7kg) person will burn 3,484 in the same scenario. All of the above calculations have used a “terrain factor” of 1.2, which is what the Pandolf equation recommends for gravel or dirt roads. Still, these graphs give you some ideas of how the energetics of backpacking change as you adjust parameters like pack weight and walking speed. When wearing a weighted vest equal to 15% their own body weight (which would mean a 30-pound vest for a 200-pound person), they burned an average of 6.3 calories … At 4 mph, doubling your pack weight from 40 lbs to 80 lbs increases your calorie burn from 526 per hour to 657 per hour, an increase of about 25 percent. For example, how does calorie burn change as a function of slope? That makes sense: if you take too long to cover your distance, you’re spending unnecessary time with a big pack weighing you down. Here is the PDF on the study. And how does that change if you walk at different speeds from 1 mph to 5 mph (shown with different lines)? And men burn more energy than women while carrying a given weight, but the equation isn’t quite right for either.) Doing the math shows us that rucking burns just under 2.5 times more calories than walking. Calories Burned Hiking/Backpacking | Calculator & Formula, https://sites.google.com/site/compendiumofphysicalactivities/, Arizona State University Healthy Lifestyles Research Center – Compendium of Physical Activities – Walking, “How Hiking Is Good For Mind And Body” from WebMD, “Health benefits of hiking: Raise your heart rate and your mood” from the Harvard School of Public Health, “Lighten Up: Lose Weight Hiking” from Backpacker.com, “A Step in the Right Direction: The Health Benefits of Hiking and Trails” from The American Hiking Society, list of over 150,000 foods ordered by caloric density, “Calorie Consumption on a Long Distance Hike” from A Trail Life, “Backpacking 101: How to Get Started” from Backpacker.com, “Beginner Backpackers: Start here” by Andrew Skurka, “A Beginner’s Guide to Backpacking” from By Land. MET values “do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. It Boosts Up Your Endurance A 200-pound (90.8kg) person climbing hills for an hour will burn 601 calories with no load, 620 calories with a 0-9lb load, 697 calories with a 10-20lb load, 792 calories with a 21-42lb load, and 859 calories with a 42lb+ load. So that’s the Pandolf equation. Millions of people have lost weight using MyFitnessPal, the world's largest nutritional database & easiest calorie counter — get it now, completely FREE! Walking With A Weighted Vest – Calories Burned A person weighing 180lb can burn around 100 calories per mile while walking. It’s important to note that this analysis is only considering the energy cost of walking with a pack. A key change is in the upper body workout. Our mission to inspire readers to get outside has never been more critical. Find more newsletters on our. Imagine a whole spectrum of ways that humans can move while carrying weights. The results of these studies are mildly interesting. 24 years experience Physical Medicine and Rehabilitation. For example, what is the effect of increasing your pack weight between 20 pounds and 100 pounds (shown along the horizontal axis)? However, the number of calories you burn will be dependent on your weight and how fast you are walking too so we can’t rely on time spent as the key. The number of calories burned while wearing weights and walking depends on how much you weigh and the length of your workout. Notice that the equation has three terms in it. Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, our entire suite of free newsletters here, n: a “terrain factor” that adjusts the results for different surfaces (for example, a paved road has a terrain factor of 1.0, but a gravel road is 1.2, since it takes more calories to walk on a soft or uneven surface). For the remainder of this article and for the interactive calculator at the bottom of the page, I’ve converted to pounds for the weights and miles per hour for hiking speed. It Burns More Calories; In ordinary walking, where an average man burns up to 130 calories, if he puts some extra weight he can crush up to 330 calories with the same time of walking. Walking benefits your cardiovascular health by increasing your heart rate and strengthening your heart. That gives us a baseline estimate of the caloric demands of backpacking, so now we can explore what happens when the conditions change. Here M is the metabolic rate, which is how quickly you’re burning energy. A 39-year-old member asked: what is the best way to burn calories -- aerobics or walking? My new book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, with a foreword by Malcolm Gladwell, is now available. Your weight and the distance is the biggest factor in how many calories you will burn while walking. Exactly what it tells you will depend on the specific details of your trip, which is why we’ve designed a simple calculator that allows you to calculate your own caloric cost. Subscribe to our newsletters to stay up-to-date on the latest outdoor news. The sweet spot between walking too fast and supporting the pack for too long, in this sample case, is between 2 and 3 mph. On an average walking uphill for a mile you may burn up to 25-350 calories with 130lbs weight. @dragoness84 you should then add the weight of your clothes in there and shoes and hair. For example, a 155-pound person burns approximately 232 calories walking at a moderate (3.5 mph) pace on a … If you have Charge HR tracker, the calories you burn depend on your heart rate. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. At 4 mph, doubling your pack weight from 40 lbs to 80 lbs increases your calorie burn from 526 per hour to 657 per hour, an increase of about 25 … The result: walking on a flat (zero grade) surface while wearing a weighted vest equivalent to 15% of bodyweight increased calorie burn by 12%. This equation gives you a value in watts, but that’s easy to convert to other units like calories per hour. A 200-pound (90.8kg) person will climbing hills with a 10-20lb load for 1 hour will burn 697 calories. That’s a lot of GORP. How many calories do you burn while walking, carrying infant or 15-lb load? So going faster is more efficient—but if you keep speeding up, the cost of trying to walk fast takes over. 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