Calories Burned Hiking 1 Hour by Weight, Terrain and Pack Load
How many calories does hiking burn in 1 hour? MET-based tables by body weight and terrain grade. Covers flat trails, uphill hiking, backpack load, and how 1-hour hiking compares to walking.
Hiking for one hour burns between 300 and 700 calories for most adults, depending on body weight, terrain, and pack load. A 154 lb (70 kg) person on a flat moderate trail burns approximately 420 calories per hour at MET 6.0. The same person hiking on hilly terrain with a 20 lb pack burns approximately 560 calories in the same window.
Use the hiking calorie calculator to get a personalised one-hour estimate based on your weight, trail conditions, and pack weight.
One hour is the most practical hiking session length for most adults fitting a trail into a weekday or weekend morning. Whether the goal is weight loss, cardiovascular fitness, or daily calorie tracking, the one-hour output is the core planning figure. This article covers per-hour calorie tables across body weights and terrain types, the impact of pack load, and how a one-hour hike compares to other activities.
How Many Calories Does Hiking Burn in 1 Hour?
The MET formula gives the per-hour calorie output directly:
Calories = MET × body weight (kg) × 1 hour
The 2024 Adult Compendium of Physical Activities assigns MET 6.0 to moderate flat-trail hiking and MET 7.0 to vigorous hiking on hilly terrain. For a 154 lb (70 kg) person: 6.0 × 70 × 1 = 420 calories on flat terrain. Switching to MET 7.0: 7.0 × 70 × 1 = 490 calories per hour.
For the full hiking calorie breakdown across distances, pack loads, and terrain types, see the calories burned hiking guide. For cross-activity comparisons with running, cycling, and swimming, the calories burned guide covers all formats on equal time bases.
Hiking MET Values by Condition (2024 Compendium)
Hiking Condition | MET Value | Calories per Hour (70 kg) |
|---|---|---|
Flat trail, easy pace | 5.3 | 371 kcal |
Flat trail, moderate pace | 6.0 | 420 kcal |
Hilly terrain, no pack | 7.0 | 490 kcal |
Flat trail with backpack | 7.0 | 490 kcal |
Hilly terrain with backpack | 8.0 | 560 kcal |
Steep terrain, heavy pack | 9.0 to 10.0 | 630 to 700 kcal |
Source: 2024 Adult Compendium of Physical Activities (Ainsworth et al.)
Calories Burned Hiking 1 Hour by Body Weight
Body weight is the primary multiplier in the MET formula. Heavier hikers burn proportionally more on any terrain at any pace.
Calories Burned Hiking 1 Hour by Body Weight and Terrain
Body Weight | Flat Trail (MET 6.0) | Hilly Trail (MET 7.0) | Hilly + Pack (MET 8.0) |
|---|---|---|---|
120 lb (54 kg) | 324 kcal | 378 kcal | 432 kcal |
130 lb (59 kg) | 354 kcal | 413 kcal | 472 kcal |
140 lb (64 kg) | 384 kcal | 448 kcal | 512 kcal |
150 lb (68 kg) | 408 kcal | 476 kcal | 544 kcal |
154 lb (70 kg) | 420 kcal | 490 kcal | 560 kcal |
165 lb (75 kg) | 450 kcal | 525 kcal | 600 kcal |
185 lb (84 kg) | 504 kcal | 588 kcal | 672 kcal |
200 lb (91 kg) | 546 kcal | 637 kcal | 728 kcal |
220 lb (100 kg) | 600 kcal | 700 kcal | 800 kcal |
60-minute session. Source: 2024 Adult Compendium MET values.
A 220 lb person hiking one hour on flat terrain burns 600 calories, nearly double what a 120 lb person burns on the same trail. Moving from flat terrain to hilly terrain with a pack raises hourly output by approximately 33% at any body weight.
How Terrain Changes 1-Hour Hiking Calorie Output
Terrain grade is the biggest non-weight variable in hiking calorie burn. A steeper grade raises both the MET value and the muscular recruitment per step, increasing calorie output without changing session length.
1-Hour Hiking Calories by Grade (154 lb / 70 kg)
Grade | Effective MET | Calories per Hour |
|---|---|---|
Flat trail (0%) | 6.0 | 420 kcal |
Gentle hill (5%) | 7.5 | 525 kcal |
Moderate grade (10%) | 9.0 | 630 kcal |
Steep trail (15%) | 10.5 | 735 kcal |
Very steep (20%) | 12.0 | 840 kcal |
A 10% sustained grade raises one-hour output by 50% over flat hiking for a 154 lb person. A 15% grade produces 75% more calories per hour. Most maintained day-hiking trails average 5 to 10% grade on sustained climbs. Trails above 15% are common in mountainous terrain.
How Pack Weight Changes 1-Hour Hiking Calories?
Carrying a backpack adds metabolic cost proportionally to load as a share of body weight. Research published in Ergonomics confirms that each 10% of body weight added as pack load raises metabolic cost by approximately 10% at walking and hiking speeds.
1-Hour Hiking Calories with Backpack (154 lb / 70 kg, Flat Trail)
Pack Weight | Load % of Body Weight | Calories per Hour |
|---|---|---|
No pack | 0% | 420 kcal |
10 lb pack | 6.5% | 447 kcal |
20 lb pack | 13% | 475 kcal |
30 lb pack | 19% | 500 kcal |
40 lb pack | 26% | 529 kcal |
50 lb pack | 32% | 554 kcal |
A 50 lb pack raises one-hour flat-trail output by approximately 32% for a 154 lb person. On hilly terrain with the same pack at MET 9.0 to 10.0, the same person burns 630 to 700 calories per hour.
1-Hour Hiking Calories for Common Body Weights
Calories Burned Hiking 1 Hour at 150 Pounds
A 150 lb (68 kg) person burns 408 calories per hour hiking on a flat trail at MET 6.0. On hilly terrain with no pack (MET 7.0), the output rises to 476 calories per hour. With a light 15 lb pack on hilly terrain (MET 8.0), the same person burns approximately 544 calories in one hour.
Calories Burned Hiking 1 Hour at 200 Pounds
A 200 lb (91 kg) person burns 546 calories per hour on a flat trail at MET 6.0. On hilly terrain at MET 7.0, output rises to 637 calories per hour. With a 20 lb pack on hilly terrain at MET 8.0, the same person burns approximately 728 calories in one hour.
Calories Burned Hiking 1 Hour at 180 Pounds
A 180 lb (82 kg) person burns approximately 492 calories per hour on a flat trail at MET 6.0. On hilly terrain at MET 7.0, that rises to approximately 574 calories per hour. Adding a 20 lb pack on hilly ground (MET 8.0) brings the one-hour output to approximately 656 calories.
1-Hour Hiking vs 1-Hour Walking Calorie Comparison
Hiking burns more calories per hour than walking on flat pavement at the same pace. The three structural reasons: trail terrain demands more lateral stabilisation, elevation changes add repeated uphill effort, and natural surfaces increase muscular recruitment per step.
1-Hour Calorie Comparison: Hiking vs Walking (154 lb / 70 kg)
Activity | MET | Calories / Hour |
|---|---|---|
Casual walk, flat pavement (3.0 mph) | 3.5 | 245 kcal |
Brisk walk, flat pavement (3.5 mph) | 4.3 | 301 kcal |
Power walk, flat pavement (4.5 mph) | 6.3 | 441 kcal |
Hiking, flat trail (3.0 mph) | 6.0 | 420 kcal |
Hiking, hilly terrain (3.0 mph) | 7.0 | 490 kcal |
Hiking, hilly + 20 lb pack (2.5 mph) | 8.0 | 560 kcal |
Flat-trail hiking at 3 mph burns 40% more per hour than brisk walking at 3.5 mph. Hilly hiking with a pack burns 86% more than a brisk walking session of the same duration. For a full comparison of walking calorie output across paces, see the calories burned walking guide.
Using 1-Hour Hiking Output for Weight Loss Planning
A 3,500 calorie weekly deficit produces approximately 1 lb of fat loss. One-hour hiking sessions contribute meaningfully to that deficit without requiring high-impact exercise.
Weekly Calorie Contribution from 1-Hour Hikes (154 lb / 70 kg)
Frequency | Terrain | Per Session | Weekly Total |
|---|---|---|---|
2 × per week | Flat trail (MET 6.0) | 420 kcal | 840 kcal |
3 × per week | Flat trail (MET 6.0) | 420 kcal | 1,260 kcal |
3 × per week | Hilly trail (MET 7.0) | 490 kcal | 1,470 kcal |
4 × per week | Hilly + pack (MET 8.0) | 560 kcal | 2,240 kcal |
Daily | Flat trail (MET 6.0) | 420 kcal | 2,940 kcal |
Three one-hour hikes per week on hilly terrain contribute 1,470 calories to a weekly deficit. Combined with a 300 calorie daily dietary reduction, that supports approximately 0.8 to 1.0 lb of fat loss per week for a 154 lb person.
Research from the Journal of Obesity (Donnelly et al., 2012) confirmed that moderate-intensity aerobic exercise of 150 to 250 minutes per week produces consistent fat loss without dietary restriction. Three one-hour hiking sessions per week sits at 180 minutes, within that evidence-backed window. Four sessions bring the weekly total to 240 minutes, approaching the upper threshold where dietary adjustment starts contributing meaningfully alongside exercise.
The advantage of one-hour hikes over shorter sessions for weight loss is the fat-oxidation curve. Fat becomes the dominant fuel source after approximately 20 to 30 minutes of moderate aerobic activity. A one-hour hike at MET 6.0 to 7.0 spends 30 to 40 minutes in the fat-dominant energy zone. Shorter 20-minute sessions spend less time there, producing proportionally less fat oxidation per session even at the same per-minute calorie rate.
Use the TDEE calculator to find your maintenance calorie level. Mapping your one-hour hiking output against your daily TDEE shows exactly how much additional deficit each session creates.
Frequently Asked Questions About Hiking Calories in 1 Hour
How Many Calories Does Hiking Burn in 1 Hour?
A 154 lb (70 kg) person burns approximately 420 calories hiking one hour on a flat trail at MET 6.0. On hilly terrain at MET 7.0, the same person burns approximately 490 calories per hour. With a 20 lb pack on hilly terrain at MET 8.0, one-hour output reaches approximately 560 calories.
How Many Calories Does Hiking Burn per Hour at 150 Pounds?
A 150 lb (68 kg) person burns approximately 408 calories per hour on a flat trail. On hilly terrain with no pack, that rises to approximately 476 calories. Adding a light pack on rolling terrain brings the one-hour output to approximately 544 calories.
Is 1 Hour of Hiking Enough to Lose Weight?
One-hour hiking sessions support weight loss when done consistently. Three weekly one-hour hikes on flat terrain contribute approximately 1,260 calories to a weekly deficit for a 154 lb person. Research in the Journal of Obesity (Donnelly et al., 2012) confirmed that 150 to 250 minutes of moderate aerobic activity per week produces modest but consistent weight loss without dietary change.
Does a Hilly 1-Hour Hike Burn Significantly More Than a Flat Hike?
A one-hour hilly trail hike burns approximately 17% more than a flat trail hike at the same body weight and pace for a 154 lb person (490 vs 420 calories). Adding a 20 lb pack raises that gap to 33% above flat hiking without a pack. Sustained elevation gain is the most effective per-hour calorie multiplier in hiking.
How Many Calories Does a 60-Minute Hike Burn with a Backpack?
A 154 lb person hiking one hour with a 20 lb pack on a flat trail burns approximately 475 calories. On hilly terrain with the same pack, output rises to approximately 560 calories. A 50 lb pack on hilly terrain produces approximately 630 to 700 calories in one hour for the same person.
How Does Hiking 1 Hour Compare to Other Common 1-Hour Activities?
A one-hour flat trail hike at MET 6.0 burns 420 calories for a 154 lb person. For context, one hour of moderate cycling at MET 8.0 burns 560 calories, one hour of slow jogging at MET 8.3 burns 581 calories, and one hour of casual swimming at MET 5.8 burns 406 calories. Hiking sits in the mid-range of common aerobic activities per hour on flat terrain. On hilly terrain with a pack at MET 8.0, one-hour hiking output of 560 calories matches moderate cycling and approaches slow jogging. The unique advantage of hiking over these alternatives is that the calorie output scales strongly with terrain choice — a 15% grade hike burns 735 calories per hour, placing it above most moderate gym-based cardio options for the same session duration.
What Is the Best Type of Trail for Burning the Most Calories in 1 Hour?
A steep mountain trail with 10 to 15% sustained grade and a light pack produces the highest one-hour calorie output for most hikers. At MET 9.0 to 10.5 for a 154 lb person, this combination burns 630 to 735 calories per hour. The next best option for maximising hourly output is a hilly trail with a moderate pack of 20 to 30 lb, which hits MET 8.0 to 8.5 and produces 560 to 595 calories per hour. Flat trails with no load produce the lowest per-hour output of any hiking format, though they remain well above most non-running cardio activities on a time-matched basis.