GPX route planner - Time, calories, food and water by segment

Cardio & running

By Jesús Narváez Tamés · Published on October 30, 2026

Upload your route's GPX and work out your time per segment from the climbs and descents, the calories you burn, how much water to carry and where to eat and refill. For hiking, trail running, road cycling and MTB. The file never leaves your browser.

How long it will take, what to eat and how much water to carry

A 15 km route with 700 m of climbing is not done at the same pace as 15 km on the flat: climbs slow you down and cost much more energy, and steep descents are slower too. Upload your route's GPX (export it from Komoot, Strava, AllTrails or your watch) and we work out every segment with its real gradient: time, when you reach each point, calories and the water you lose for the temperature.

From that you get a plan: how much water to carry, at which kilometre it runs out and you should refill, and when to eat so you don't run out of energy (from the first hour, every 45 minutes). It works for hiking with a pack, trail running, road cycling and MTB. The file is read in your browser and not uploaded anywhere. No GPX at hand? Try the sample route.

Units

Your route (GPX file)

Download it from Wikiloc, Strava, Komoot or your watch. It is read in your browser: nothing is uploaded.

You are looking at a 15 km sample route with about 650 m of climbing. Upload your GPX to see yours.

Activity

Your speed on the flat (km/h)

4–5 km/h is a normal pace with a backpack.

Your weight

Backpack (kg)

Expected temperature (°C)

Water you carry (litres)

Start time

Moving time

3 h 47 min

Finish

12:47

Distance

14.8km

Elevation

+676 / −679m

Burn

1,090kcal

Water

1.9L

Route profile

What to eat and drink, and where

Km 3.4 (around 10:00): eat about 23 g of carbs. A banana, a few dates or a handful of raisins (a gel if you are running).
Km 5.8 (around 10:45): eat about 23 g of carbs. A banana, a few dates or a handful of raisins (a gel if you are running).
Km 8.8 (around 11:30): eat about 23 g of carbs. A banana, a few dates or a handful of raisins (a gel if you are running).
Km 12.2 (around 12:15): eat about 23 g of carbs. A banana, a few dates or a handful of raisins (a gel if you are running).
Around km 11.1 you will run out of the water you carry: find a fountain before then or carry more.
In total, about 83 g of carbs on the route, on top of breakfast.

Section by section

Km	Up	Down	Grade	Time	At	Kcal
0–1.0	+63	−11	5 %	16 min	09:16	90
1–2.0	+95	−0	10 %	19 min	09:35	110
2–3.0	+87	−0	9 %	18 min	09:53	110
3–4.0	+101	−0	10 %	19 min	10:12	120
4–5.0	+91	−0	9 %	18 min	10:30	110
5–6.0	+94	−0	9 %	19 min	10:49	110
6–7.0	+99	−0	10 %	19 min	11:07	120
7–8.0	+36	−60	-2 %	12 min	11:20	50
8–9.0	+0	−94	-9 %	13 min	11:33	40
9–10.0	+0	−93	-9 %	13 min	11:46	40
10–11.0	+0	−94	-9 %	13 min	11:59	40
11–12.0	+0	−95	-10 %	13 min	12:12	40
12–13.0	+0	−92	-9 %	13 min	12:25	40
13–14.0	+4	−87	-8 %	13 min	12:37	40
14–14.8	+8	−55	-6 %	9 min	12:47	30

These are estimates for a fit person without stops. Add 20–30% for breaks and photos, and check the weather forecast before you set off. Your GPX never leaves your phone or computer.

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<iframe src="https://pesafit.com/embed/en/ruta-gpx" title="GPX route food &amp; water" width="100%" height="720" style="border:0;max-width:640px" loading="lazy"></iframe>
<p style="font-size:13px;max-width:640px"><a href="https://pesafit.com/en/calculators/gpx-route-food-water-planner">GPX route food &amp; water</a> by PesaFit</p>

Disclaimer: this calculator provides educational information and estimates based on standard formulas. It is not a substitute for personalised advice from a doctor, nutritionist or trainer. Consult a professional before making significant changes to your diet or training.

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Frequently asked questions

How long does it take to climb 1,000 m of elevation?

Walking with a light pack, an averagely fit person climbs about 300–400 m per hour, so 1,000 m of gain is about 2.5–3.5 hours of climbing. That is why hikers' rules add 1 hour per 300–400 m of gain to the flat time.

How much water should I take on a mountain hike?

Between 0.5 and 1 litre per hour of walking, more in the heat. For 4 hours at 25 °C you usually need 2.5–3 litres. If there are springs, carry less and refill: the calculator tells you at which kilometre your water runs out.

What should I eat on a long hike?

Something carb-based and easy to eat every 45 minutes from the first hour: banana, nuts with dates, a small sandwich, bars or gels when running. On routes over 4 hours, add something salty.

Where do I get the GPX file?

In Komoot, Strava, AllTrails, Garmin Connect or your watch app, open the route and look for “Export” or “Download GPX”. A route you recorded yourself works too.

Is the time accurate?

It is an estimate for someone moving at their usual pace without long stops. Technical terrain, snow, mud or a slow group make it longer. Adjust your flat pace so it matches your previous routes.