Calories Burned Hiking By Weight, Terrain, Pack Load and Distance

Hiking burns between 300 and 600 calories per hour for most adults on a flat trail. Body weight, terrain grade, pack load, and trail surface determine where any hike lands in that range. A 154 lb (70 kg) person hiking at a moderate pace on flat ground burns approximately 297 calories per hour. That same person carrying a 20 lb pack on a 10% uphill grade burns over 500 calories per hour.

Use the hiking calorie calculator to get a personalised estimate based on your weight, pack load, and terrain. The calories burned calculator covers all activity types in one place.

Hiking is not a single activity. The calorie output changes meaningfully between a flat forest trail, a steep mountain ascent, and a multi-day backpacking trip with a loaded pack. Trail surface, elevation gain rate, and total load carried all shift the effective MET (Metabolic Equivalent of Task) value applied to any session.

This hub covers every angle: MET values by terrain and load, calorie tables by body weight, hiking vs walking comparisons, and how to use hiking output for weight loss planning.

How Many Calories Does Hiking Burn?

The MET formula is the standard method for calculating hiking calorie output. The formula is:

Calories = MET × Body Weight (kg) × Duration (hours)

The 2024 Adult Compendium of Physical Activities assigns MET 6.0 to moderate hiking on a trail and MET 7.0 to vigorous hiking on hilly terrain. Hiking with a loaded pack shifts the effective MET upward depending on pack weight as a percentage of body weight. These Compendium values are the reference figures used throughout this hub.

The TDEE calculator shows how a hike fits within your total daily energy budget. A one-hour moderate hike covers approximately 15 to 20% of daily TDEE for most adults in the 130 to 185 lb range. For a full breakdown of how exercise calories relate to daily energy balance, see the main TDEE guide.

Hiking MET Values by Terrain and Condition (2024 Compendium)

Source: 2024 Adult Compendium of Physical Activities (Ainsworth et al.)

MET values at or above 6.0 are classified as vigorous activity by the Compendium. Standard flat-trail hiking already sits at this threshold. Adding elevation gain or a loaded backpack pushes output well into the vigorous-to-very-vigorous range. The MET gap between flat hiking at 6.0 and loaded uphill hiking at 8.0 to 10.0 represents a 33 to 67% increase in calorie output per minute of activity.

How Many Calories Does Hiking Burn by Body Weight?

Body weight scales hiking calorie output directly. The MET formula multiplies weight in kilograms. Every additional kilogram of body weight adds proportional calories burned at the same trail intensity and duration.

The table below applies the 2024 Compendium MET 6.0 value across common body weights for a 60-minute hiking session on flat to moderate terrain.

Calories Burned Hiking 1 Hour by Body Weight (Flat Trail, MET 6.0)

60-minute session, flat trail, MET 6.0. Source: 2024 Adult Compendium of Physical Activities.

A 220 lb person burns approximately 85% more per hiking hour than a 120 lb person on the same trail at the same pace. This weight-scaling effect is more pronounced in hiking than in cycling because hiking is fully weight-bearing. Every step lifts and propels the body's full mass against gravity. For detailed per-hour tables across terrain grades, see the calories burned hiking 1 hour page.

What Factors Affect Hiking Calorie Burn?

Six variables determine the total calorie output on any hike. Each one interacts with the MET formula in a distinct way.

Terrain Grade and Elevation Gain

Uphill grade is the single biggest multiplier in hiking calorie burn. A 10% incline raises energy cost by approximately 50 to 60% above flat ground at the same pace. A study published in the European Journal of Applied Physiology (2005, Minetti et al.) found that energy cost per unit distance increases exponentially with slope grade in walking and hiking. For every 100 meters of elevation gain, a 154 lb person burns an additional 30 to 55 calories depending on pace. For full uphill tables by body weight, see calories burned hiking uphill.

Pack Weight and Rucking Load

Carrying a backpack adds proportional calorie cost. Research published in the Journal of Applied Physiology found that metabolic rate increases linearly with load as a percentage of body weight. A 20 lb pack carried by a 154 lb person represents 13% of body weight. This raises effective calorie burn by approximately 12 to 15% per mile. For a full breakdown of how load changes calorie output, see calories burned hiking with a backpack.

Trail Surface and Terrain Type

Body Weight

Weight is the primary multiplier in the MET formula. A 200 lb person burns 46% more per hiking hour than a 137 lb person at the same pace and terrain, all else equal.

Hiking Pace

Pace changes the effective MET value assigned to the activity. Moving from a 2 mph casual pace (MET 5.0) to a 3.5 mph brisk trail pace (MET 7.0) raises calorie burn by 40% per minute. Very slow paces on easy terrain can drop below the vigorous threshold. Most adults hiking at a comfortable conversational pace average between 2 to 3 mph on flat trails.

Fitness Level and Hiking Experience

Experienced hikers move more efficiently on trail surfaces. Gait adaptation reduces the metabolic cost per step compared to new hikers on the same terrain. This effect is measurable after approximately 8 to 12 weeks of regular trail hiking, according to research from the American Council on Exercise. A beginner hiking the same 5-mile trail as an experienced hiker may burn 10 to 15% more calories due to less efficient movement patterns.

How Many Calories Does Hiking Burn Per Mile?

Per-mile figures are useful for trip planning, especially when estimating total calorie burn for hikes of specific distances. The calorie cost per mile in hiking changes with pace, weight, and terrain far more than in flat walking.

At a moderate 2.5 to 3 mph trail pace (MET 6.0), a 154 lb person burns approximately 140 calories per mile. This compares to approximately 88 calories per mile brisk walking on flat pavement. Hiking burns roughly 60% more per mile than brisk walking at the same body weight. The gap exists because trail terrain, elevation changes, and varied footing demand more total muscular effort per unit of distance.

Calories Burned Per Mile Hiking by Body Weight

Assumes 3 mph average pace. Source: 2024 Adult Compendium MET values.

For per-mile data at specific paces and body weights, see the calories burned hiking per mile page.

How Many Calories Does Hiking Burn by Distance?

The table below shows total calories burned at a moderate 3 mph trail pace (MET 6.0) across common hiking distances and body weights. These are gross calories including resting metabolic rate during the hike.

Calories Burned Hiking by Distance (Moderate Trail, MET 6.0)

Based on MET 6.0 at 3 mph on moderate terrain. Gross calories.

Each major distance has a dedicated page with full terrain-by-weight breakdowns:

• Calories burned hiking 5 miles

• Calories burned hiking 10 miles

A 154 lb person completing a 10-mile day hike on moderate terrain burns approximately 1,400 calories. Add a 20 lb backpack and rolling elevation, and that figure rises to 1,650 to 1,900 calories for the same distance.

How Many Calories Does Hiking with a Backpack Burn?

Pack weight raises calorie output above the baseline MET for hiking on the same terrain. The increase is proportional to load as a percentage of body weight. Research from the journal Ergonomics confirms that carrying a load equivalent to 20% of body weight raises oxygen consumption by approximately 20% at the same walking speed.

Calories Burned Hiking with a Backpack (154 lb / 70 kg, 1 Hour)

Estimates based on 2024 Compendium MET values and load-metabolic cost research.

A multi-day backpacking trip with a 40 to 50 lb loaded pack burns 600 to 900 calories per hour on hilly terrain. Over an 8-hour hiking day, that produces 4,800 to 7,200 calories of output. Most backpacking calorie guides reference 3,500 to 5,000 calories per day as the practical range for moderate to vigorous multi-day trips.

Calories Burned Hiking Uphill: How Elevation Changes the Numbers

Uphill hiking is where calorie output separates most sharply from flat-ground activity. The steeper the grade, the higher the effective MET value and the more calories burned per unit of distance and time.

Calorie Impact of Uphill Hiking by Grade (154 lb / 70 kg, 3 mph)

Minetti et al. (2002, Journal of Experimental Biology) slope-energy cost data applied to Compendium baseline MET.

A steep 15% grade doubles the calorie burn rate compared to flat trail hiking at the same pace. Most maintained hiking trails average 5 to 10% grade on sustained climbs. Trails with sections above 15% grade are common in mountain environments. Knowing the elevation profile of a planned route gives a much more accurate calorie estimate than distance alone.

How Many Calories Does Hiking 5 Miles Burn?

A 5-mile hike is one of the most common day-hike distances for active adults. Total calorie burn depends on terrain, pack load, and body weight.

At a moderate trail pace with no pack:

• 130 lb (59 kg): approximately 590 calories

• 154 lb (70 kg): approximately 700 calories

• 185 lb (84 kg): approximately 840 calories

• 220 lb (100 kg): approximately 1,000 calories

Add rolling elevation and a 20 lb pack to a 5-mile route, and a 154 lb person burns 850 to 950 calories over the same distance. A 220 lb person on the same terrain with the same pack burns 1,100 to 1,250 calories.

For most adults, a 5-mile hike represents 1.5 to 2.5 hours of continuous moderate activity, depending on terrain and pace.

How Many Calories Does Hiking 10 Miles Burn?

A 10-mile day hike represents a full-day effort for most hikers. At a moderate pace with no pack, the 10-mile calorie output for a 154 lb person on flat to rolling terrain sits at approximately 1,400 calories. This figure rises significantly with terrain difficulty.

10-Mile Hike Calorie Estimates by Terrain and Body Weight

MET 6.0, 7.0, and 8.0 applied at 3 mph. Source: 2024 Adult Compendium.

A 10-mile hike with significant elevation gain and a loaded pack can produce 1,800 to 2,500 calories of output for a 185 lb hiker. This makes a strenuous 10-mile day hike one of the highest-calorie single-session activities available to most adults.

Does Hiking Burn More Calories Than Walking?

Hiking burns more calories per mile and per hour than walking on flat pavement at the same pace. Three structural differences explain this:

• Trail terrain creates lateral, rotational, and vertical movement absent from flat-surface walking

• Elevation changes add constant uphill work intervals not present in regular walking

• Pack weight adds proportional metabolic cost with every step

At the same 3 mph pace, a 154 lb person burns approximately 88 calories per mile brisk walking on pavement (MET 4.3) versus approximately 140 calories per mile hiking on a moderate trail (MET 6.0). Hiking burns approximately 59% more per mile than brisk walking at the same body weight and pace.

Hiking vs Walking Calorie Comparison (154 lb / 70 kg, 60 Minutes)

Per session of equal time, hiking on a moderate trail produces approximately 40% more calories than brisk walking on pavement. The gap widens as terrain difficulty increases. For a person targeting maximum calorie output per hour of outdoor activity, moderate hill hiking with a light pack at MET 7.0 to 8.0 outperforms flat walking by a wide margin.

For full walking calorie tables by pace and body weight, see the calories burned walking guide. For a cross-activity reference showing hiking against other formats, see the main calories burned guide.

Using Hiking Calorie Output for Weight Loss Planning

Hiking calorie data becomes practical when mapped against a weekly deficit target. A 3,500 calorie deficit produces approximately 1 lb of fat loss. The size of hiking's weekly contribution depends on session frequency, terrain, and total duration per hike.

A 154 lb person targeting a 3,500 weekly calorie deficit for approximately 1 lb of fat loss per week can structure hiking sessions as the exercise component:

Weekly Hiking Calorie Contribution (154 lb / 70 kg)

Three one-hour flat hikes per week contribute approximately 1,260 calories to the weekly deficit. Two 5-mile hikes with a light pack contribute 2,240 calories weekly. Combined with a 200 to 300 calorie daily dietary reduction, two to three weekly hikes support 0.7 to 1.2 lb of fat loss per week for a 154 lb person.

Knowing your maintenance calorie target is the first step to planning a hiking-based deficit. Your TDEE sets the ceiling, and hiking sessions chip away at it from the exercise side.

Hiking MET Values Explained: What the Research Says

The MET system is the globally recognised method for standardising exercise intensity across body weights. The 2024 Adult Compendium of Physical Activities, maintained by Barbara Ainsworth and colleagues, is the primary reference database for physical activity MET values. It is used by the American College of Sports Medicine (ACSM), CDC, and the majority of fitness research published in peer-reviewed journals.

For hiking specifically, the Compendium assigns MET values based on terrain classification and load conditions. These values were validated through indirect calorimetry studies measuring oxygen consumption during actual hiking activity. The MET formula's accuracy is strongest when applied to moderate-to-vigorous effort over sessions of 30 minutes or longer. Short 10 to 15 minute bursts and sessions where pace varies significantly will produce actual outputs that differ from the formula prediction.

Why MET-Based Estimates Differ from Wearable Device Readings

Wearable fitness trackers report hiking calories using proprietary algorithms. Most devices undercount calories burned on hilly terrain because they cannot directly measure oxygen consumption or account for pack weight. Research from Stanford University (2017, Shcherbina et al.) tested seven popular wearables and found calorie error rates of 27 to 93%. Heart rate-based calorie estimates from wearables perform better than step-count-only estimates but still deviate from MET-formula calculations by 15 to 30% on varied terrain.

MET-based calculations using verified Compendium values give a more consistent and research-grounded estimate across body weights and terrain types than consumer wearable outputs. They also provide a stable planning baseline because the formula inputs are fixed and transparent. For comparison, running MET values range from 8.0 at 5 mph to 14.5 at 9 mph — the full breakdown is in the calories burned running guide.

Frequently Asked Questions About Calories Burned Hiking

How Many Calories Does Hiking Burn?

Hiking burns 300 to 600 calories per hour on flat to moderate terrain for most adults. A 154 lb (70 kg) person hiking at MET 6.0 burns approximately 420 calories per hour on a flat trail. On hilly terrain with a light pack at MET 8.0, the same person burns approximately 560 calories per hour. Body weight, terrain grade, and pack load are the three variables with the most impact on total output.

How Many Calories Does Hiking Burn Per Mile?

A 154 lb person burns approximately 140 calories per mile hiking on a moderate flat trail. On hilly terrain, that rises to approximately 163 calories per mile. With a 20 lb pack on hilly terrain, the same person burns approximately 187 calories per mile. Walking on flat pavement at 3.5 mph burns approximately 88 calories per mile at the same body weight.

Does Hiking Burn More Calories Than Walking?

Hiking burns more calories per mile and per hour than walking on flat ground at the same pace. At 3 mph, hiking on a moderate trail (MET 6.0) burns 420 calories per hour for a 154 lb person. Brisk walking on flat pavement at 3.5 mph (MET 4.3) burns 301 calories per hour. The difference comes from trail terrain, elevation changes, and the greater muscular demand of uneven surfaces.

How Many Calories Do You Burn on a 5-Mile Hike?

A 5-mile moderate trail hike burns approximately 700 calories for a 154 lb person at a 3 mph pace. A 185 lb person on the same trail burns approximately 840 calories. Adding a 20 lb backpack and rolling elevation raises the 154 lb estimate to 850 to 950 calories.

How Many Calories Do You Burn on a 10-Mile Hike?

A 10-mile flat to moderate trail hike burns approximately 1,400 calories for a 154 lb person. On hilly terrain with a 20 lb pack, the same person burns approximately 1,867 calories over 10 miles. A 220 lb person on a hilly 10-mile route with a pack burns approximately 2,667 calories.

How Many Calories Does Hiking Burn for a 150-Pound Person?

A 150 lb (68 kg) person burns approximately 408 calories per hour hiking on a flat trail at MET 6.0. On hilly terrain with no pack (MET 7.0), the same person burns approximately 476 calories per hour. A 5-mile moderate hike burns approximately 680 calories for a 150 lb person. Adding a light pack on rolling terrain raises this to approximately 820 calories for 5 miles.

Is Hiking Enough Exercise to Lose Weight?

Hiking supports weight loss when done consistently without compensatory eating. A 154 lb person hiking three 60-minute moderate sessions per week burns approximately 1,260 calories weekly from hiking alone. Combined with a 200 to 300 calorie daily dietary reduction, three weekly hikes support 0.7 to 1.0 lb of fat loss per week. Research published in the Journal of Obesity (2012, Donnelly et al.) confirmed that moderate-intensity aerobic activity of 150 to 250 minutes per week produces meaningful but modest weight loss without dietary change.

How Does Hiking Compare to Rucking for Calorie Burn?

Rucking (walking with a weighted pack on flat or varied terrain at a military-pace 3.5 to 4.5 mph) produces a higher calorie output per hour than casual hiking on flat terrain. At MET 7.0 to 8.5 for loaded rucking on flat to moderate ground, a 154 lb person burns 490 to 595 calories per hour. This overlaps with the MET range for hilly trail hiking. The key difference is pace: rucking typically moves faster than hiking. Sustained hill hiking at 3 mph with a pack at MET 8.0 to 9.0 exceeds most flat rucking sessions in calories per hour.