Calories Burned Hiking Calculator | With Terrain and Pack Weight
Calculate calories burned hiking with adjustments for terrain difficulty and optional pack weight. Get distance estimates and per-minute burn rates based on validated MET values from the Ainsworth Compendium of Physical Activities.
Your Stats
Enter your weight and hiking details to see calories burned.
How Many Calories Does Hiking Burn?
Hiking burns 300 to 600 calories per hour for a 155 lb adult depending on terrain difficulty and pack weight. Easy trail hiking with a MET of 5.3 burns approximately 313 kcal per hour. Hard technical trails with a MET of 7.0 burn 413 kcal per hour. Steep uphill hiking with a MET of 8.0 reaches 472 kcal per hour.
The terrain you choose has a larger effect on calorie burn than walking speed does. A steep uphill trail burns roughly 60 percent more per hour than an easy flat trail at the same pace. Adding a loaded backpack further increases energy cost by 15 to 20 percent proportional to the pack weight relative to body weight.
| Intensity / Speed | 130 lb | 155 lb | 185 lb | MET |
|---|---|---|---|---|
| Easy trail | 313 | 375 | 447 | 5.3 |
| Moderate trail | 354 | 413 | 495 | 6.0 |
| Hard trail | 413 | 495 | 590 | 7.0 |
| Backpacking | 461 | 554 | 660 | 7.8 |
| Cross-country | 354 | 413 | 495 | 6.0 |
| Steep uphill | 472 | 566 | 675 | 8.0 |
Calories per 60 minutes. Source: Ainsworth Compendium 2011.
MET values range from 5.3 for an easy well-marked trail to 8.0 for sustained steep uphill hiking. Hard technical terrain with poor footing costs roughly 50 percent more energy per hour than easy flat trail.
A backpack weighing 20 percent of body weight increases hiking calorie burn by approximately 15 to 20 percent. The additional loading demand with every stride raises energy cost proportionally to pack-to-body-weight ratio.
The MET formula multiplies directly by body weight. A 200 lb hiker on the same trail burns about 33 percent more than a 150 lb hiker at the same pace.
Sustained uphill hiking is one of the most calorie-efficient low-impact exercises available. A continuous 15 percent grade burns roughly double the calories of flat walking at the same speed, with far less joint impact than running.
How Does the Hiking Calorie Calculator Work?
The calculator applies validated MET values with hiking-specific inputs to give a result tailored to this activity.
- Weight
- Settings
- Result
Enter Weight and Choose Mode
What Affects Calorie Burn During Hiking?
Six factors explain why two people can do the same hiking session and burn very different numbers of calories.
Terrain Type
Easy trails with minimal elevation burn about MET 5.3. Moderate trails with rolling hills burn MET 6.0. Hard technical terrain or sustained steep climbing reaches MET 7.0 to 8.0. The terrain choice is the single biggest variable in hiking calorie burn.
Pack Load
Each 10 percent increase in pack-to-body-weight ratio adds roughly 5 percent to per-hour calorie cost. A 30 lb pack on a 150 lb hiker adds about 20 percent to the base hiking MET.
Body Weight
Heavier hikers burn more calories per step because the MET formula scales linearly with weight. Carrying more body mass up elevation gain costs proportionally more energy per metre climbed.
Fitness Level
Well-trained hikers are more efficient on technical terrain and burn slightly fewer calories per step than untrained hikers at the same pace. The difference is small compared to the effect of terrain and pack weight.
Altitude
Hiking at altitude above 8,000 feet increases the oxygen cost of every movement due to lower air pressure. MET values were measured at sea level, so altitude hiking will produce higher calorie burns than the calculator estimates.
Elevation Profile
A hike with 2,000 feet of elevation gain over 5 miles burns substantially more than a flat 5-mile walk, even at the same total distance. The calculator uses terrain type as a proxy for average grade.
How Do You Use Hiking Calories to Reach Your Goal?
Here is how to direct your hiking sessions toward a specific outcome.
Hike for Fat Loss
A 90-minute moderate trail hike burns 530 to 620 kcal for a 155 lb adult. Combined with a modest dietary deficit, that creates a daily deficit sufficient for steady fat loss without any high-impact training. Use the Calorie Deficit Calculator to set the right target.
Use Hiking for Sustainable Volume
Hiking is uniquely sustainable because it requires no gym, no equipment, and produces no cumulative joint damage at moderate frequencies. Three hikes per week adds 1,500 to 2,000 kcal of weekly calorie expenditure. Use the Maintenance Calorie Calculator to set the right target.
Add Pack Weight to Increase Intensity
Progressively increasing pack weight from 5 lbs to 20 lbs over a training period adds 10 to 20 percent to per-session calorie burn while building posterior chain strength that supports other athletic activities. Use the Macro Calculator to set the right target.
How Do You Burn More Calories Hiking?
Six evidence-based strategies to increase calorie burn per session.
- 1
Choose routes with at least 500 feet of elevation gain per 5 miles
since uphill hiking is one of the most calorie-efficient low-impact exercises available, burning nearly double flat walking calories at the same speed
- 2
Add a loaded pack of 15 to 20 lbs for a significant calorie boost
since the additional mass proportionally increases the energy cost of every step without adding high-impact stress to the joints
- 3
Maintain a pace where conversation is possible but breathing is elevated
which corresponds to roughly 60 to 70 percent of maximum heart rate, the optimal zone for sustained fat oxidation on long hikes
- 4
Use trekking poles on steep descents to protect the knees
which allows you to sustain longer total hiking durations and thus burn more total calories per outing
- 5
Carry adequate water of at least 500 ml per hour of hiking
since dehydration reduces performance by 10 to 20 percent and reaching glycogen depletion prevents sustaining the intensity needed for meaningful calorie burn
- 6
Track weekly hiking hours rather than individual sessions
since the biggest driver of hiking calorie burn is total weekly trail time, not any single hike's difficulty
Frequently Asked Questions About Hiking Calories
Quick answers to the questions people ask most.
Hiking burns 300 to 600 calories per hour for a 155 lb adult depending on terrain. Easy trail hiking burns approximately 313 kcal/hr. Hard technical trails burn 413 kcal/hr. Steep uphill hiking with a loaded pack can reach 560 kcal/hr or more.
Related Calculators
Put your hiking calorie burn in context of your full daily energy balance.
Total daily calorie burn at your activity level.
Set a daily deficit for fat loss.
Lower-intensity calorie burn comparison.
Higher-intensity calorie burn comparison.
Check body mass index alongside hiking data.
Find your hydration target for your activity level.