Calories Burned Hiking Uphill by Grade, Weight and Elevation Gain
How many calories does hiking uphill burn? MET-based tables by trail grade, body weight, and elevation gain per 100 metres. Covers steep trail estimates, uphill vs flat comparison, and climbing calorie data.
Hiking uphill burns between 400 and 1,000 calories per hour for most adults, depending on body weight and trail grade. A 154 lb (70 kg) person hiking on a sustained 10% grade burns approximately 630 calories per hour. The same person on a 20% grade burns approximately 840 calories per hour, double the output of flat trail hiking.
Use the hiking calorie calculator to get a personalised uphill estimate based on your weight, grade, and trail conditions.
Uphill grade is the single most powerful calorie multiplier in hiking. A one-hour flat trail hike at 420 calories becomes a 630-calorie session simply by choosing a trail with a sustained 10% grade, at the same pace and body weight. This article covers uphill MET values by grade, calorie tables by body weight, the calories-per-100m-elevation-gain formula, and how steep hiking compares to flat alternatives.
How Does Uphill Grade Change Hiking Calorie Burn?
Every percentage point of uphill grade raises the energy cost per step because the body must do additional mechanical work against gravity. The MET value assigned to hiking increases with grade. Research published in the Journal of Experimental Biology (Minetti et al., 2002) established the energy cost per unit of horizontal distance as a function of slope gradient. Their findings, validated through treadmill indirect calorimetry, show exponential increases in energy cost per metre from 0 to 25% grade.
For the full hiking calorie hub covering all terrain types, pack loads, and distances, see the calories burned hiking guide. For cross-activity comparison, the calories burned guide shows uphill hiking against running, HIIT, and cycling.
Uphill Hiking MET Values by Trail Grade
Trail Grade | Description | MET Value | Example Trail Type |
|---|---|---|---|
0% (flat) | No elevation gain | 6.0 | Towpath, rail trail |
3 to 4% | Very gentle rise | 6.8 | Easy forest path |
5% | Gentle grade | 7.5 | Rolling foothills |
8% | Moderate grade | 8.5 | Standard mountain trail |
10% | Moderate-steep | 9.0 | Typical maintained switchback |
15% | Steep grade | 10.5 | Technical mountain trail |
20% | Very steep | 12.0 | Challenging summit ascent |
25%+ | Scrambling grade | 12.0+ | Rock scrambles, hands-on climbing |
Derived from Minetti et al. (2002) slope-energy data and 2024 Adult Compendium MET baseline values.
Calories Burned Hiking Uphill by Body Weight and Grade
Body weight multiplies the grade-adjusted MET across the full session. Every additional kilogram burns proportionally more on any grade.
Calories per Hour Hiking Uphill by Body Weight and Grade
Body Weight | 5% Grade (MET 7.5) | 10% Grade (MET 9.0) | 15% Grade (MET 10.5) | 20% Grade (MET 12.0) |
|---|---|---|---|---|
120 lb (54 kg) | 405 kcal | 486 kcal | 567 kcal | 648 kcal |
130 lb (59 kg) | 443 kcal | 531 kcal | 620 kcal | 708 kcal |
140 lb (64 kg) | 480 kcal | 576 kcal | 672 kcal | 768 kcal |
150 lb (68 kg) | 510 kcal | 612 kcal | 714 kcal | 816 kcal |
154 lb (70 kg) | 525 kcal | 630 kcal | 735 kcal | 840 kcal |
165 lb (75 kg) | 563 kcal | 675 kcal | 788 kcal | 900 kcal |
185 lb (84 kg) | 630 kcal | 756 kcal | 882 kcal | 1,008 kcal |
200 lb (91 kg) | 683 kcal | 819 kcal | 956 kcal | 1,092 kcal |
220 lb (100 kg) | 750 kcal | 900 kcal | 1,050 kcal | 1,200 kcal |
60-minute session at each grade. Source: 2024 Adult Compendium base MET + Minetti grade adjustments.
A 220 lb person hiking on a sustained 10% grade burns 900 calories per hour. At 15% grade, output crosses 1,000 calories per hour. A 120 lb person on the same 15% grade burns 567 calories per hour, still 39% more than flat trail hiking at the same body weight.
Calories Per 100 Metres of Elevation Gain
Per-100m-elevation-gain figures are practical for route planning using topographic maps or GPS trail data. They allow precise calculation of total calorie output from known elevation profiles.
Calories Burned Per 100m Elevation Gain by Body Weight (Moderate Uphill Pace)
Body Weight | Calories per 100m Gain |
|---|---|
120 lb (54 kg) | 37 to 42 kcal |
130 lb (59 kg) | 40 to 46 kcal |
140 lb (64 kg) | 43 to 50 kcal |
154 lb (70 kg) | 48 to 55 kcal |
165 lb (75 kg) | 51 to 59 kcal |
185 lb (84 kg) | 57 to 66 kcal |
200 lb (91 kg) | 62 to 72 kcal |
220 lb (100 kg) | 68 to 79 kcal |
Based on Minetti et al. (2002) energy cost data: approximately 0.7 to 0.8 kcal per kg per 100m of vertical gain at moderate uphill hiking pace.
A 154 lb person planning a trail with 800 metres of total elevation gain burns approximately 384 to 440 additional calories from the climbing alone, above the flat-distance baseline. This calculation treats the vertical gain as a fixed energy cost independent of pace.
Uphill Hiking vs Flat Hiking: Calorie Comparison
The per-hour calorie gap between uphill and flat hiking grows with grade. A 154 lb person gains the following above their flat-trail baseline (420 calories per hour):
Calorie Gain Above Flat Baseline by Grade (154 lb / 70 kg, 1 Hour)
Grade | Calories per Hour | Gain Above Flat | % Increase |
|---|---|---|---|
0% (flat) | 420 kcal | baseline | baseline |
5% | 525 kcal | +105 kcal | +25% |
8% | 595 kcal | +175 kcal | +42% |
10% | 630 kcal | +210 kcal | +50% |
15% | 735 kcal | +315 kcal | +75% |
20% | 840 kcal | +420 kcal | +100% |
A 20% grade exactly doubles the hourly calorie output of flat hiking for a 154 lb person. A 10% grade adds 50% more per hour. For any fixed-duration hiking session, choosing a trail with a 10% grade rather than a flat trail produces the same calorie output gain as adding 30 extra minutes of flat hiking.
Calories Burned Climbing a Hill: Short Uphill Sections
Not all uphill hiking is sustained. Many trails mix flat sections with short steep climbs. The following estimates apply to a single uphill climb segment, not a full session.
Calories Burned on a Short Uphill Section (154 lb / 70 kg)
Climb Length | Grade | Time (est.) | Calories |
|---|---|---|---|
0.5 mile uphill | 10% | 12 to 15 min | 126 to 158 kcal |
1 mile uphill | 10% | 25 to 30 min | 263 to 315 kcal |
0.5 mile uphill | 15% | 15 to 18 min | 184 to 221 kcal |
1 mile uphill | 15% | 30 to 38 min | 368 to 465 kcal |
500 ft elevation gain | Mixed grade | 25 to 40 min | 185 to 270 kcal |
The calorie cost of a short steep climb is higher per minute than almost any sustained flat-trail hiking. A 30-minute steep 15% grade climb burns 368 to 465 calories for a 154 lb person, equivalent to a full 60 to 90 minutes of flat trail hiking.
Uphill Hiking with a Backpack: Combined Effect
Uphill grade and pack weight are additive calorie multipliers. A 154 lb person on a 10% grade with a 20 lb pack reaches MET 9.5 to 10.0, approximately 58 to 67% above flat unloaded hiking.
Uphill Hiking with Pack: Calories per Hour (154 lb / 70 kg)
Condition | MET | Calories per Hour |
|---|---|---|
Flat, no pack | 6.0 | 420 kcal |
10% grade, no pack | 9.0 | 630 kcal |
Flat, 20 lb pack | 6.8 | 476 kcal |
10% grade, 20 lb pack | 9.8 | 686 kcal |
15% grade, 20 lb pack | 11.2 | 784 kcal |
20% grade, 30 lb pack | 13.0 | 910 kcal |
A 20% grade combined with a 30 lb pack produces 910 calories per hour for a 154 lb person. This is the kind of output that sustained mountaineering and technical backcountry hiking produces. It exceeds moderate running (MET 9.8 at 6 mph) in per-hour calorie burn for the same body weight.
Use the TDEE calculator to see uphill hiking output as a proportion of your daily energy budget. For calorie comparisons across flat-walking formats, see the calories burned walking guide.
Using Uphill Hiking for Weekly Calorie Planning
Choosing trails with sustained elevation gain is one of the most efficient ways to raise weekly calorie output without adding more session time. A 154 lb person switching from a flat one-hour trail to a 10% grade trail burns 210 extra calories in the same window.
Over three sessions per week, that switch adds 630 calories to the weekly deficit with no additional time investment.
Weekly Calorie Output: Flat vs Uphill Hiking (154 lb / 70 kg, 3 sessions × 60 min)
Terrain | Calories per Session | Weekly Total | vs Flat Baseline |
|---|---|---|---|
Flat trail (MET 6.0) | 420 kcal | 1,260 kcal | baseline |
5% grade (MET 7.5) | 525 kcal | 1,575 kcal | +315 kcal/week |
10% grade (MET 9.0) | 630 kcal | 1,890 kcal | +630 kcal/week |
15% grade (MET 10.5) | 735 kcal | 2,205 kcal | +945 kcal/week |
Three weekly sessions on a 15% grade trail produce 945 more weekly calories than three flat sessions of the same length. That additional output is the equivalent of adding a fourth flat-trail session to the weekly schedule. For hikers limited in time but wanting to maximise calorie burn, route selection by grade is more effective than adding session frequency.
Combining uphill terrain with a moderate pack load of 15 to 20 lb adds a further 13 to 20% on top of the grade-based uplift. A 154 lb person on a 10% grade trail with a 20 lb pack burns approximately 686 calories per hour, which over three weekly sessions totals 2,058 calories from hiking alone.
Frequently Asked Questions About Calories Burned Hiking Uphill
How Many Calories Does Hiking Uphill Burn?
A 154 lb (70 kg) person hiking on a 10% grade burns approximately 630 calories per hour. On a 15% grade, that rises to approximately 735 calories per hour. On a 20% grade, output reaches approximately 840 calories per hour. Uphill hiking burns 25 to 100% more per hour than flat trail hiking at the same body weight and session length.
How Many Calories Do You Burn Per 100 Metres of Elevation Gain?
A 154 lb (70 kg) person burns approximately 48 to 55 calories per 100 metres of elevation gain at a moderate hiking pace. A 185 lb person burns approximately 57 to 66 calories per 100 metres. These figures come from Minetti et al. (2002) energy cost data: approximately 0.7 to 0.8 kcal per kg per 100m of vertical gain.
Does Hiking Uphill Burn Significantly More Than Flat Hiking?
A sustained 10% uphill grade burns approximately 50% more per hour than flat trail hiking at the same body weight and pace. A 15% grade burns 75% more. A 20% grade doubles the flat-hiking output. The grade-to-calorie relationship is exponential, not linear, meaning steep sections produce disproportionately high calorie output relative to the moderate grades that precede them.
How Many Calories Do You Burn Hiking Uphill at 150 Pounds?
A 150 lb (68 kg) person burns approximately 510 calories per hour on a 5% grade, 612 calories per hour on a 10% grade, and 714 calories per hour on a 15% grade. On a 20% sustained grade, the same person burns approximately 816 calories per hour.
How Do You Calculate Calories Burned Climbing a Hill?
Calculate calories burned on a climb using two components: the horizontal distance component (MET × weight × time) and the vertical gain component (approximately 0.7 to 0.8 kcal per kg per 100m of gain). For a 154 lb (70 kg) person climbing 300m of vertical gain over 1 mile: horizontal component at MET 6.0 = approximately 140 calories, vertical component at 0.75 × 70 × 3 = 158 calories. Total: approximately 298 calories for that climbing mile.
Is Hiking Uphill Better Than Running Flat for Calorie Burn?
On a per-hour basis, steep uphill hiking at 15 to 20% grade (MET 10.5 to 12.0) produces comparable calorie output to moderate running on flat ground (MET 9.8 at 6 mph). A 154 lb person running at 6 mph burns approximately 686 calories per hour. The same person hiking on a sustained 15% grade burns approximately 735 calories per hour. At 20% grade, hiking output reaches 840 calories per hour, exceeding moderate running entirely. The practical advantage of uphill hiking over running is the lower impact load per step, which makes it sustainable for people with knee or joint conditions that rule out running at comparable intensities.