Calories Burned Hiking 5 Miles by Weight, Terrain and Pack Load
How many calories does a 5-mile hike burn? MET-based tables by body weight, trail grade, and pack weight. Covers flat trails, elevation gain, backpack load, and weight loss planning for a 5-mile hike.
A 5-mile hike burns between 500 and 1,100 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 700 calories over 5 miles. The same person carrying a 20 lb pack on rolling terrain with elevation gain burns approximately 900 to 1,000 calories for the same distance.
Use the hiking calorie calculator to get a personalised 5-mile estimate based on your body weight, trail conditions, and pack load.
A 5-mile hike is one of the most common day-hike distances. It takes approximately 1.5 to 2.5 hours for most adults depending on terrain and pace. Total calorie output changes more than most hikers expect when terrain grade and pack weight are factored in. This article covers the full weight-by-terrain table, the time and calorie relationship at 5 miles, and how pack load changes the output.
How Many Calories Does a 5-Mile Hike Burn?
The MET formula applied over 5-mile distance gives the per-session output. At a steady 3 mph pace, 5 miles takes approximately 100 minutes (1.67 hours). For a 154 lb (70 kg) person at MET 6.0 on a flat trail: 6.0 × 70 × 1.67 = 700 calories for 5 miles.
On hilly terrain at MET 7.0, the same pace gives: 7.0 × 70 × 1.67 = 816 calories. With a 20 lb pack on hilly terrain at MET 8.0: 8.0 × 70 × 1.67 = 933 calories. These three figures bracket most real-world 5-mile hike outcomes for a 154 lb adult.
For the full hiking calorie hub covering all distances, terrain types, and pack loads, see the calories burned hiking guide. For cross-activity comparisons, the calories burned guide places a 5-mile hike alongside equivalent running and walking distances.
5-Mile Hike Calorie Summary by Terrain (154 lb / 70 kg)
Terrain | MET | Pace | Time | Calories |
|---|---|---|---|---|
Flat trail, no pack | 6.0 | 3.0 mph | 100 min | 700 kcal |
Hilly trail, no pack | 7.0 | 3.0 mph | 100 min | 816 kcal |
Flat trail, 20 lb pack | 7.0 | 3.0 mph | 100 min | 816 kcal |
Hilly trail, 20 lb pack | 8.0 | 2.5 mph | 120 min | 933 kcal |
Steep trail, 30 lb pack | 9.5 | 2.0 mph | 150 min | 1,108 kcal |
Source: 2024 Adult Compendium of Physical Activities (Ainsworth et al.)
Calories Burned Hiking 5 Miles by Body Weight
Body weight scales 5-mile calorie output directly. Every additional kilogram adds proportional calories at the same MET across the full 5-mile distance.
5-Mile Hike Calories by Body Weight and Terrain
Body Weight | Flat Trail (MET 6.0) | Hilly Trail (MET 7.0) | Hilly + 20 lb Pack (MET 8.0) |
|---|---|---|---|
120 lb (54 kg) | 540 kcal | 630 kcal | 720 kcal |
130 lb (59 kg) | 590 kcal | 688 kcal | 787 kcal |
140 lb (64 kg) | 640 kcal | 747 kcal | 853 kcal |
150 lb (68 kg) | 680 kcal | 793 kcal | 907 kcal |
154 lb (70 kg) | 700 kcal | 816 kcal | 933 kcal |
165 lb (75 kg) | 750 kcal | 875 kcal | 1,000 kcal |
185 lb (84 kg) | 840 kcal | 980 kcal | 1,120 kcal |
200 lb (91 kg) | 910 kcal | 1,062 kcal | 1,213 kcal |
220 lb (100 kg) | 1,000 kcal | 1,167 kcal | 1,333 kcal |
3 mph pace, 100 minutes at MET 6.0 and 7.0. MET 8.0 at 2.5 mph, 120 minutes. Source: 2024 Adult Compendium.
A 220 lb person burns over 1,000 calories on a flat 5-mile trail. On hilly terrain with a pack, the same person burns over 1,300 calories. The gap between the lightest and heaviest entries in the table reflects an 85% difference in calorie output for the identical hike.
How Elevation Changes 5-Mile Hike Calorie Burn?
Elevation gain on a 5-mile hike can dramatically shift total calorie output above the flat-trail baseline. A study published in the Journal of Experimental Biology (Minetti et al., 2002) found that energy cost per unit distance increases exponentially with slope grade in hiking.
Additional Calories per 100m of Elevation Gain (154 lb / 70 kg, 5 Miles)
Elevation Gain | Grade Profile | Extra Calories vs Flat | Total Estimated Calories |
|---|---|---|---|
250 ft (76 m) | Gentle rolling | +40 to 60 kcal | 740 to 760 kcal |
500 ft (152 m) | Moderate trail | +80 to 120 kcal | 780 to 820 kcal |
1,000 ft (305 m) | Hilly day hike | +160 to 220 kcal | 860 to 920 kcal |
1,500 ft (457 m) | Steep trail | +250 to 330 kcal | 950 to 1,030 kcal |
2,000 ft (610 m) | Mountain hike | +350 to 480 kcal | 1,050 to 1,180 kcal |
Estimates based on Compendium MET values and Minetti slope-energy data.
A 5-mile hike with 2,000 feet of elevation gain burns approximately 50 to 70% more than a flat 5-mile trail for the same body weight. Knowing the elevation profile before a hike gives a far more accurate calorie estimate than distance alone.
How Long Does a 5-Mile Hike Take and How Does Time Affect Calories?
Time and pace interact with MET to determine total 5-mile calorie output. Slower paces take longer per mile, but the MET value may also change with terrain difficulty at that pace.
5-Mile Hike Time and Calorie Estimates by Pace (154 lb / 70 kg, Flat Trail)
Pace | Speed | Time for 5 Miles | Calories Burned |
|---|---|---|---|
Very slow | 1.5 mph | 3 hr 20 min | 787 kcal |
Easy | 2.0 mph | 2 hr 30 min | 630 kcal |
Moderate | 2.5 mph | 2 hr | 588 kcal |
Brisk trail pace | 3.0 mph | 1 hr 40 min | 700 kcal |
Fast trail pace | 3.5 mph | 1 hr 26 min | 637 kcal |
Very slow paces produce higher total calories at MET 4.5 to 5.3 because the extended time overcomes the lower per-minute rate. Brisk trail pace at 3.0 mph hits the MET 6.0 threshold where speed and efficiency combine for high total output. The takeaway for planning: a longer, slower hike burns comparable calories to a faster one at the same terrain.
Calories Burned on a 5-Mile Hike with a Backpack
Pack weight raises 5-mile calorie burn proportionally to load as a percentage of body weight. The load-metabolic cost relationship holds across all hiking speeds and terrain types.
5-Mile Hike Calories with Backpack (154 lb / 70 kg, Hilly Trail)
Pack Weight | Effective MET | Calories for 5 Miles |
|---|---|---|
No pack | 7.0 | 816 kcal |
10 lb pack | 7.5 | 875 kcal |
15 lb pack | 7.8 | 910 kcal |
20 lb pack | 8.0 | 933 kcal |
30 lb pack | 8.5 | 991 kcal |
40 lb pack | 9.2 | 1,073 kcal |
A 40 lb pack on a hilly 5-mile trail pushes total output above 1,000 calories for a 154 lb person. This is a common load for overnight backpacking trips. Full multi-day packs of 50 to 60 lb on mixed terrain produce 1,100 to 1,300 calories across a 5-mile hiking day for the same body weight.
Net vs Gross Calories on a 5-Mile Hike
Gross calories include the resting metabolic rate (RMR) active during the hike. Net calories subtract RMR, showing only the additional energy cost of hiking itself.
For a 154 lb (70 kg) person hiking 5 miles at 3 mph (100 minutes) on a flat trail:
Metric | Value |
|---|---|
Gross calories burned | 700 kcal |
RMR during 100 minutes (~0.7 kcal/min × 100 min) | ~70 kcal |
Net calories burned | ~630 kcal |
Net calories on a 5-mile hike run approximately 9 to 10% below gross for most adults. Most apps and fitness trackers report gross calories. For precise deficit planning, especially when tracking total daily intake against output, net figures give a more accurate picture of what hiking actually adds above the body's baseline.
5-Mile Hike Weight Loss: How Much Fat Does It Burn?
A 5-mile hike burns enough calories to create a meaningful fat-loss contribution when done consistently. At approximately 3,500 calories per pound of fat:
One flat 5-mile hike per week (700 calories) contributes approximately 0.2 lb of fat loss per week
Two hilly 5-mile hikes per week (816 calories each) contribute approximately 0.47 lb per week
Three hilly 5-mile hikes with a pack (933 calories each) contribute approximately 0.8 lb per week
Research published in Medicine and Science in Sports and Exercise (Jakicic et al., 1999) found that consistent moderate-intensity aerobic exercise of 200 or more minutes per week produces fat loss of 0.5 to 1.0 lb per week without dietary change. A 5-mile hike at a moderate pace covers 100 minutes per session. Two 5-mile hikes per week meets that threshold.
Use the TDEE calculator to find your baseline calorie needs. Pairing your 5-mile hike calorie output with your daily maintenance target shows exactly how much deficit each session creates.
For step-by-step walking calorie comparisons at similar distances, see the calories burned walking guide.
Frequently Asked Questions About Hiking 5 Miles
How Many Calories Does a 5-Mile Hike Burn?
A 154 lb (70 kg) person burns approximately 700 calories hiking 5 miles on a flat trail at MET 6.0. On hilly terrain at MET 7.0, that rises to approximately 816 calories. With a 20 lb pack on hilly terrain at MET 8.0, a 5-mile hike burns approximately 933 calories.
How Many Calories Does a 5-Mile Hike Burn at 150 Pounds?
A 150 lb (68 kg) person burns approximately 680 calories on a flat 5-mile trail. On hilly terrain without a pack, output rises to approximately 793 calories. With a 20 lb pack on hilly terrain, the same person burns approximately 907 calories for 5 miles.
How Long Does a 5-Mile Hike Take?
A 5-mile hike takes approximately 1 hour 40 minutes to 2 hours 30 minutes for most adults at a pace of 2 to 3 mph. On steep terrain or with a heavy pack, 5 miles may take 2.5 to 3.5 hours. Slower paces on difficult terrain produce higher total calorie output per session despite the longer time.
Does a 5-Mile Hike Burn More Calories Than a 5-Mile Walk?
A 5-mile hike on a moderate trail burns approximately 59 to 80% more calories than walking 5 miles on flat pavement at the same body weight. A 154 lb person burns approximately 700 calories hiking 5 miles on a flat trail versus approximately 440 calories walking 5 miles at a brisk pace. Trail terrain, elevation changes, and surface variation account for the gap.
Is a 5-Mile Hike Good Exercise for Weight Loss?
A 5-mile hike burns 700 to 1,100 calories for most adults, making it a strong single-session fat-loss activity. Done twice weekly, a hilly 5-mile hike with a light pack contributes approximately 1,800 calories to the weekly deficit for a 154 lb person. Combined with modest dietary reduction, this supports 0.5 to 0.8 lb of fat loss per week.
How Many Calories Does a 5-Mile Hike Burn for a 200-Pound Person?
A 200 lb (91 kg) person burns approximately 910 calories hiking 5 miles on a flat trail at MET 6.0. On hilly terrain without a pack, that rises to approximately 1,062 calories. With a 20 lb pack on hilly terrain at MET 8.0, the same person burns approximately 1,213 calories over 5 miles. The 200 lb entry sits 30% above what a 154 lb person burns on the identical trail.
What Factors Make a 5-Mile Hike Burn More Calories?
Four variables increase 5-mile hike calorie output above the flat-trail baseline. Elevation gain adds energy cost per 100 metres of climb. Pack weight raises metabolic cost proportionally to load as a share of body weight. Trail surface matters too — rocky, rooted, or sandy terrain increases muscular recruitment per step by 8 to 50% above packed dirt. Finally, slower pace on steep terrain extends session time at a higher MET, producing more total calories than a faster pace on easier ground covers in the same distance.