Calories Burned Hiking Per Mile by Weight, Pace and Pack Load
How many calories does hiking burn per mile? MET-based tables by body weight, trail grade, and pack load. Includes net vs gross calories, hiking vs walking per-mile comparison, and per-km reference.
Hiking burns between 100 and 300 calories per mile for most adults, depending on body weight, terrain grade, and pack load. A 154 lb (70 kg) person on a flat moderate trail burns approximately 140 calories per mile. The same person on a steep 15% grade with a 20 lb pack burns approximately 250 to 270 calories per mile.
Use the hiking calorie calculator to get a personalised per-mile estimate based on your weight, pack, and terrain conditions.
Per-mile figures matter most for planning hikes of known distances. A 10-mile day hike at 140 calories per mile produces 1,400 calories of total output. The same route with a loaded pack on hilly terrain can push that above 2,000 calories. This article covers the MET-based per-mile formula, weight-by-terrain tables, the net vs gross calorie distinction, and how hiking per-mile compares to walking.
How Are Hiking Calories Per Mile Calculated?
The MET formula converts time-based calorie burn to per-mile figures by dividing session output by distance. The base formula is:
Calories per mile = (MET × body weight in kg × duration in hours) ÷ miles covered
At a steady 3 mph pace, one mile takes 20 minutes (0.333 hours). For a 154 lb (70 kg) person at MET 6.0 on a flat trail: 6.0 × 70 × 0.333 = 139.9, or approximately 140 calories per mile. Speed matters here because it changes both MET value and how long the mile takes.
For the full hub covering hiking calorie output by duration, distance, and terrain, see the calories burned hiking guide. For a broader activity comparison, the calories burned guide places hiking alongside running, cycling, and walking on equal time and distance bases.
Hiking MET Values That Drive Per-Mile Calorie Output
Hiking Condition | MET Value | Approximate Speed |
|---|---|---|
Flat trail, easy pace | 5.3 | 2.0 to 2.5 mph |
Flat trail, moderate pace | 6.0 | 2.5 to 3.0 mph |
Hilly terrain, no pack | 7.0 | 2.5 to 3.0 mph |
Flat trail with backpack | 7.0 | 2.5 to 3.0 mph |
Hilly terrain with backpack | 8.0 | 2.0 to 2.5 mph |
Steep terrain, heavy pack | 9.0 to 10.0 | 1.5 to 2.0 mph |
Source: 2024 Adult Compendium of Physical Activities (Ainsworth et al.)
The key interaction: slower paces on steeper terrain keep the mile-time longer while raising the MET. Both effects increase calories per mile. This is why steep uphill hiking produces the highest per-mile calorie output even at slower speeds.
Calories Burned Hiking Per Mile by Body Weight
Body weight scales per-mile output linearly. Every additional kilogram adds proportional calories at the same MET and distance.
Calories Per Mile Hiking by Body Weight and Terrain
Body Weight | Flat Trail (MET 6.0) | Hilly Trail (MET 7.0) | Hilly with Pack (MET 8.0) |
|---|---|---|---|
120 lb (54 kg) | 108 kcal | 126 kcal | 144 kcal |
130 lb (59 kg) | 118 kcal | 138 kcal | 157 kcal |
140 lb (64 kg) | 128 kcal | 149 kcal | 171 kcal |
150 lb (68 kg) | 136 kcal | 159 kcal | 181 kcal |
154 lb (70 kg) | 140 kcal | 163 kcal | 187 kcal |
165 lb (75 kg) | 150 kcal | 175 kcal | 200 kcal |
185 lb (84 kg) | 168 kcal | 196 kcal | 224 kcal |
200 lb (91 kg) | 182 kcal | 212 kcal | 243 kcal |
220 lb (100 kg) | 200 kcal | 233 kcal | 267 kcal |
Assumes 3 mph average pace. Source: 2024 Adult Compendium MET values.
A 220 lb person burns approximately 85% more per mile than a 120 lb person on the same trail. The terrain column adds another layer: moving from flat (MET 6.0) to hilly with a pack (MET 8.0) raises per-mile output by 33% regardless of body weight.
How Pace Changes Calories Per Mile Hiking
Unlike running, where faster paces burn more per mile, hiking shows a more complex relationship between pace and per-mile output. Faster hiking on flat terrain slightly reduces per-mile burn because the higher MET is offset by the shorter time per mile.
Calories Per Mile by Hiking Pace (154 lb / 70 kg, Flat Trail)
Pace | Speed | MET | Time per Mile | Calories per Mile |
|---|---|---|---|---|
Very slow | 1.5 mph | 4.5 | 40 min | 157 kcal |
Easy | 2.0 mph | 5.3 | 30 min | 148 kcal |
Moderate | 2.5 mph | 5.8 | 24 min | 136 kcal |
Brisk trail pace | 3.0 mph | 6.0 | 20 min | 140 kcal |
Fast trail pace | 3.5 mph | 6.5 | 17 min | 122 kcal |
Slower paces on flat terrain produce higher per-mile output because each mile takes more time at an elevated MET. On hilly terrain, this reverses: slower uphill speeds coincide with much higher MET values, driving per-mile calories up sharply.
Calories Per Mile Hiking with a Backpack
Pack weight adds calorie cost proportionally to load as a percentage of body weight. Research published in the journal Ergonomics confirms a near-linear relationship between carried load and metabolic rate at hiking speeds. A load equal to 10% of body weight raises metabolic cost by approximately 10% per mile. A 20% load raises it by approximately 20%.
Per-Mile Calorie Impact of Pack Weight (154 lb / 70 kg, 3 mph, Flat Trail)
Pack Weight | Load % of Body Weight | Calories per Mile |
|---|---|---|
No pack | 0% | 140 kcal |
10 lb pack | 6.5% | 149 kcal |
15 lb pack | 10% | 154 kcal |
20 lb pack | 13% | 158 kcal |
30 lb pack | 19% | 167 kcal |
40 lb pack | 26% | 176 kcal |
50 lb pack | 32% | 185 kcal |
A 50 lb pack raises per-mile calorie burn by approximately 32% over hiking with no load on flat terrain. On hilly terrain, the same 50 lb pack at MET 9.0 to 10.0 produces 220 to 250 calories per mile for a 154 lb person.
Net vs Gross Calories Per Mile Hiking
Gross calories include resting metabolic rate (RMR) during the hike. Net calories subtract RMR, showing only the additional energy from the activity itself.
For a 154 lb (70 kg) person hiking one mile at a moderate 3 mph pace:
Metric | Value |
|---|---|
Gross calories per mile | 140 kcal |
RMR per mile at 3 mph (~0.7 kcal/min × 20 min) | ~14 kcal |
Net calories per mile | ~126 kcal |
Net calories per mile run approximately 9 to 12% below gross calories for most hikers. Most fitness trackers and apps report gross calories. Net figures give a more accurate picture of the actual additional deficit created by the hike.
Hiking vs Walking Calories Per Mile
Hiking burns more calories per mile than walking on flat pavement at the same pace. Three structural reasons drive this:
Trail terrain demands lateral stabilisation and varied foot placement absent from flat-surface walking
Elevation changes on most trails add frequent uphill segments
Natural trail surfaces like rock, root, and packed earth increase muscular recruitment per step
At 3 mph, a 154 lb person burns approximately 88 calories per mile walking on flat pavement (MET 4.3) versus 140 calories per mile hiking on a moderate trail (MET 6.0). That is a 59% higher per-mile output from hiking.
Hiking vs Walking Per-Mile Comparison (154 lb / 70 kg)
Activity | MET | Speed | Calories per Mile |
|---|---|---|---|
Casual walk, flat pavement | 3.5 | 3.0 mph | 82 kcal |
Brisk walk, flat pavement | 4.3 | 3.5 mph | 88 kcal |
Power walk, flat pavement | 6.3 | 4.5 mph | 98 kcal |
Hiking, flat trail | 6.0 | 3.0 mph | 140 kcal |
Hiking, hilly trail | 7.0 | 3.0 mph | 163 kcal |
Hiking, hilly with pack | 8.0 | 3.0 mph | 187 kcal |
For full walking per-mile tables by pace and body weight, see the calories burned walking guide.
Calories Per Mile Hiking in Kilometres
For reference, 1 mile equals 1.609 km. The table below converts key per-mile figures to per-km values for the same body weights.
Hiking Calories Per Km by Body Weight (Flat Trail, MET 6.0)
Body Weight | Calories per Mile | Calories per Km |
|---|---|---|
130 lb (59 kg) | 118 kcal | 73 kcal |
154 lb (70 kg) | 140 kcal | 87 kcal |
185 lb (84 kg) | 168 kcal | 104 kcal |
220 lb (100 kg) | 200 kcal | 124 kcal |
Using Per-Mile Data for Hike Planning
Per-mile calorie data turns abstract estimates into practical trip planning tools. Knowing calories per mile at your body weight lets you calculate total output for any planned route length.
A 154 lb person planning a 7-mile trail with 1,000 feet of elevation gain can estimate:
Flat miles (4 miles at MET 6.0): 4 × 140 = 560 calories
Uphill miles (3 miles at MET 8.0 with grade): 3 × 187 = 561 calories
Total estimated output: approximately 1,121 calories
Add a 20 lb pack and the same 7-mile route produces approximately 1,260 to 1,350 calories. This type of segment-by-segment calculation is more accurate than applying a single MET to the entire route.
Use the TDEE calculator to find your daily maintenance calorie target. Mapping your planned hiking output against your TDEE shows the actual deficit your hike will produce.
Frequently Asked Questions About Hiking Calories Per Mile
How Many Calories Does Hiking Burn Per Mile?
A 154 lb (70 kg) person burns approximately 140 calories per mile hiking on a flat moderate trail at MET 6.0. On hilly terrain at MET 7.0, that rises to 163 calories per mile. With a 20 lb pack on hilly terrain at MET 8.0, the same person burns approximately 187 calories per mile.
Does Hiking Burn More Calories Per Mile Than Walking?
Hiking burns 59 to 80% more calories per mile than brisk walking on flat pavement at the same body weight. A 154 lb person burns 88 calories per mile brisk walking (MET 4.3) versus 140 calories per mile hiking a flat trail (MET 6.0). Trail terrain, varied surfaces, and elevation changes account for the gap.
How Many Calories Per Mile Hiking Uphill?
A 154 lb person hiking on a 10% uphill grade burns approximately 200 to 220 calories per mile at MET 9.0. On a 15% grade, the same person burns 230 to 260 calories per mile. Uphill grades raise per-mile output more than any other single variable because both MET and time-per-mile increase simultaneously.
How Many Calories Per Mile Hiking with a Pack?
A 154 lb person carrying a 20 lb pack on a flat trail burns approximately 158 calories per mile, up from 140 with no load. On hilly terrain with the same pack, per-mile output rises to 187 calories. A 50 lb backpacking load on hilly terrain produces approximately 220 to 250 calories per mile.
How Many Calories Does Hiking Burn Per Km?
A 154 lb (70 kg) person burns approximately 87 calories per km hiking on a flat trail at MET 6.0. On hilly terrain at MET 7.0, that rises to approximately 101 calories per km. With a pack on hills, per-km output reaches approximately 116 calories for the same body weight.