Calculate your TDEE for rock climbing. Get calorie and macro targets for bouldering, sport climbing, and multi-pitch days.
Rock climbing burns 500–700 calories per hour due to the full-body engagement and sustained muscle tension. Climbers benefit from being relatively lean while maintaining finger and upper body strength. Proper fueling supports both performance and recovery from the high demands on tendons and muscles.
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If provided, uses the more accurate Katch-McArdle formula
The calories burned during rock climbing depend on intensity, duration, and your body weight. On average, a 70kg person burns 300–800 calories per hour. Use a higher activity level in the calculator if you do rock climbing regularly (3+ times per week).
If you do rock climbing 1–3 times per week, choose "Light" or "Moderate." For 4–6 sessions per week, choose "Active." If you train daily or have a physical job on top of rock climbing, choose "Very Active." When in doubt, go one level lower.
A favorable strength-to-weight ratio helps climbing performance, but extreme dieting is counterproductive and increases injury risk. Focus on adequate protein for tendon health, enough calories for recovery, and let body composition improve naturally through consistent climbing.