Calorie Burn Calculator
Estimate calories burned by activity using MET values and your body weight. Great for planning food supplies on a bug-out, camping trip, or extended outdoor labor.
Estimate calories burned
Select an activity, enter your weight and duration, and get a calorie estimate based on published MET values.
280 calories
Walking at 3 mph for 1 hour at 160 lbs.
How calorie burn is estimated
This calculator uses MET (Metabolic Equivalent of Task) values, a standardized way to express the energy cost of physical activities relative to sitting at rest. The formula is: Calories = MET x body weight (kg) x duration (hours). MET values are drawn from the Compendium of Physical Activities. Results include resting metabolism, so they represent total calorie expenditure during the activity period.
Tips for success
- Plan for your actual activity level: During an evacuation or bug-out, calorie needs can jump to 3,000–4,500 cal/day for adults doing continuous physical activity, far above the sedentary 2,000 cal baseline.
- Use activity-based planning: Plan your food cache based on your expected activity level, not the default 2,000 cal/day nutrition label figure.
- Account for pack weight: Heavier packs increase calorie burn significantly. A 30 lb pack can add 20–30% to your hiking calorie needs versus going unloaded.
- Factor in cold weather: Cold weather increases calorie needs further. Your body burns extra fuel maintaining core temperature.
- Scale for children: Children burn more calories per pound of body weight than adults during equivalent activities, so scale food plans accordingly.
MET values explained
- MET 1.0: Sitting/sleeping, baseline metabolic rate
- MET 2–3: Light activity, slow walking, cooking, light chores
- MET 4–6: Moderate activity, brisk walking, hiking, gardening
- MET 7–10: Vigorous activity, running, heavy manual labor
- MET 11+: Very vigorous, fast running, intense sports
FAQ
How many calories should I store for a 72-hour emergency kit?
Plan for 2,000–3,500 calories per adult per day depending on expected activity level. A 72-hour kit should contain at minimum 6,000 calories per adult (2,000/day x 3 days). If evacuation involves significant physical exertion, increase this to 8,000–10,000 calories per adult. Use this calculator to estimate your specific needs based on planned activities.
Does cold weather really increase calorie burn?
Yes, in two ways. First, your body burns extra calories maintaining core temperature (thermogenesis), most noticeably when shivering. Second, heavier cold-weather clothing and gear increase the effort of movement. Studies suggest cold-weather activity can increase calorie needs by 10–25% compared to the same activity in temperate conditions.
Why does hiking with a pack burn so many more calories?
Every extra pound of carried weight increases the metabolic cost of movement. A 30 lb pack on a 160 lb person effectively makes them a 190 lb person for caloric purposes, adding roughly 19% to calorie burn per hour. Rough or uphill terrain adds further. This is why MRE ration packs (designed for soldiers) provide 3,600+ calories per day, sustained field operations require far more than a desk worker's 2,000 calorie baseline.
How accurate are MET-based estimates?
They're reasonable approximations, individual variation is typically +/- 15–25% based on fitness level, age, body composition, and efficiency of movement. Use them for planning ranges rather than exact figures. For emergency food supply planning, build in a buffer: store more than your minimum estimate to account for unexpected duration or higher activity than planned.
What foods are most calorie-dense for a go-bag?
Fats are the most calorie-dense at 9 cal/gram: nuts, nut butter, olive oil, and hard cheeses all pack a lot of calories per ounce. Carbohydrate-dense options like rice, oats, and hard tack are lighter per calorie but less satiating. For a go-bag, prioritize: peanut butter (166 cal/oz), mixed nuts (175 cal/oz), dark chocolate (155 cal/oz), and olive oil (240 cal/oz).