Estimate calories for an outdoor uphill walk from average grade or elevation gain, with terrain-adjusted results and a target-time mode.
How the Walking Uphill Calorie Calculator Works
This calculator models outdoor uphill walking with the unloaded Pandolf equation and a controlled terrain factor. Average grade can be entered directly or derived from elevation gain divided by horizontal route distance.
Formula: M = 1.5W + terrain factor x W x (1.5V^2 + 0.35VG)
What the Results Show
The primary result is uphill calories or time for a target. Supporting outputs show distance, calorie rate, a model MET-equivalent, average grade, terrain, and the added modeled cost versus pavement.
Why This Calculator Is Different
The grade-from-elevation workflow and surface comparison are designed for outdoor routes. Incline treadmill walking uses a different ACSM machine-grade equation.
Assumptions and Limitations
Only uphill travel from 0 to 20% is modeled. Average grade smooths a variable route into one steady segment. Route interruptions, altitude, wind, poles, carried load, and downhill correction are excluded.
Browse the complete Running & Walking calorie calculator collection or return to the Sports & Fitness Calculators hub.
Sources
Pandolf, Givoni, and Goldman. Predicting energy expenditure with loads while standing or walking very slowly. Journal of Applied Physiology, 1977.
Soule and Goldman. Terrain coefficients for energy cost prediction. Journal of Applied Physiology, 1972.
U.S. Army Borden Institute. Medical Aspects of Harsh Environments, load carriage and terrain discussion.