The number of calories burned hiking depends on your body weight, how far and how long you walk, the steepness of the trail, and the load you carry. This free calculator estimates your energy use with the metabolic-equivalent (MET) method that exercise scientists and clinicians rely on, and the reference charts further down let you check typical figures by time, distance, and trail difficulty. Treat it as an educational reference for planning fuel and training — not as medical advice.
Calories Burned Hiking
Trail energy expenditure · MET method
About this estimate
This calculator estimates energy expended while hiking using metabolic-equivalent (MET) values from the 2024 Adult Compendium of Physical Activities and the standard formula kcal = MET × weight(kg) × time(h). MET values are population averages measured in adults aged 19–59; your true burn can differ by roughly 15–20% or more depending on fitness, efficiency, body composition, altitude, temperature and terrain. Fitness watches and chest straps are also estimates and frequently disagree.
It is a decision aid and educational reference, not a substitute for professional advice, and it makes no clinical or treatment recommendations. For medical, weight-management or training decisions, confirm figures with a qualified clinician or registered dietitian. The youth and older-adult (60+) Compendia use different values; this tool targets adults.
Found an error? Please report it through the contact page of clinicaltoolslibrary.com so it can be reviewed. Last reviewed: June 2026.
Required. Heavier hikers burn more — this value is not assumed.
Time is derived from distance ÷ pace below.
Typical trail pace is 2–3 mph (3–5 km/h).
Each option maps to a measured MET value from the 2024 Adult Compendium. Load tiers are validated for hill climbing.
Worked calculation
Independent check
By duration
| Duration | Total kcal | Net kcal |
|---|
By distance
| Distance | Total kcal | Per unit |
|---|
MET values used
| Hiking type | MET | Compendium code |
|---|
The formula
kcal = MET × weightkg × timeh
Net energy above rest:
kcal = (MET − 1) × weightkg × timeh
ACSM oxygen-based variant (≈5% higher):
kcal = MET × 3.5 × weightkg ÷ 200 × timemin
1 MET ≈ 1 kcal per kilogram of body weight per hour. "Net" subtracts the resting energy you would burn anyway. This tool reports gross total as the headline and net above rest in advanced detail.
Hiking vs walking vs running
Brisk level walking is roughly 3.5–5 METs and running roughly 7–12 METs, so easy hiking sits between them while steep, loaded climbs overlap the running range. For those activities use our calories burned walking calculator and calories burned running calculator.
Limitations
Estimates carry roughly ±15–20% uncertainty and assume steady effort. Descending, very technical terrain, altitude and temperature are not modelled precisely; for a loaded flat-ground hike, the hill-climbing load tiers are an approximation. Use the custom-MET field if you have a measured value.
Sources
- Herrmann SD, et al. 2024 Adult Compendium of Physical Activities. pacompendium.com · peer-reviewed article (PMC)
- U.S. CDC — Physical Activity for Adults. cdc.gov
- Harvard Health Publishing — Calories burned in 30 minutes. health.harvard.edu
Last reviewed: June 2026 · Published by clinicaltoolslibrary.com · Medical review: [reviewer name, credentials]
Medical review: Clinicaltoolslibrary.com · Last reviewed: July – 2026.
How the calories burned hiking calculator works
The calculator uses the same formula behind most research-grade tools: calories = MET × body weight (kg) × time (hours). A MET (metabolic equivalent of task) describes how hard an activity is relative to sitting still, where 1 MET is roughly 1 kcal per kilogram of body weight per hour. You pick a hiking intensity, enter your weight and duration, and the tool multiplies them out — the same approach used by the American College of Sports Medicine and Harvard Health activity charts.
How many calories does hiking burn?
For most adults, an hour of moderate trail hiking (about 6 METs) burns roughly 350–560 calories. A lighter hiker on an easy path sits at the low end; a heavier hiker on a steep, rocky trail with a pack can burn far more. Because hiking is classed as a moderate-to-vigorous activity, even a half-day on the trail can clear 1,000 calories — which is why agencies such as the U.S. Centers for Disease Control and Prevention count brisk hiking toward weekly activity targets.
What MET value applies to hiking?
MET values come from the 2024 Adult Compendium of Physical Activities and its peer-reviewed publication. The right value depends on terrain and load:
| Type of hiking | Approx. MET |
|---|---|
| Ambling slowly through fields/hillsides, no load | 3.8 |
| Walking a normal pace through fields/hillsides, no load | 5.3 |
| Hiking, cross-country / general trail hiking | 6.0 |
| Climbing hills, light load (0–9 lb) | 7.0 |
| Climbing hills, day pack (10–20 lb) | 7.5 |
| Climbing hills, heavy pack (21–42 lb) | 8.0 |
| Climbing hills, very heavy pack (42+ lb) | 9.0 |
What changes your hiking calorie burn?
- Body weight: heavier hikers burn more because moving more mass costs more energy.
- Elevation gain and grade: climbing is the single biggest amplifier — steep uphill sections can double the flat-ground rate.
- Pack weight: a loaded backpack raises the effective MET, as the load tiers above show.
- Pace and terrain: faster movement and loose, rocky, or muddy footing both increase effort.
- Altitude and temperature: thin air and extreme cold or heat can modestly raise energy use.
- Fitness and efficiency: well-trained, efficient walkers may burn slightly less than the average estimate.
Calories burned hiking by time and distance
The charts below use a general trail-hiking value of 6 METs across four body weights. They are quick references — the calculator above will tailor the figure to your exact weight, time, and chosen intensity.
Calorie burn by hiking duration
| Body weight | 30 min | 1 hour | 2 hours | 3 hours | 4 hours |
|---|---|---|---|---|---|
| 130 lb (59 kg) | 175 | 355 | 710 | 1,060 | 1,415 |
| 155 lb (70 kg) | 210 | 420 | 845 | 1,265 | 1,690 |
| 180 lb (82 kg) | 245 | 490 | 980 | 1,470 | 1,960 |
| 205 lb (93 kg) | 280 | 560 | 1,115 | 1,675 | 2,230 |
Calorie burn by hiking distance
Distance figures assume a typical trail pace of about 2.5 mph at 6 METs. Add roughly 20–50% for sustained steep climbs or a heavy pack.
| Body weight | Per mile | 3 miles | 5 miles | 10 miles |
|---|---|---|---|---|
| 130 lb (59 kg) | 140 | 425 | 710 | 1,415 |
| 155 lb (70 kg) | 170 | 505 | 845 | 1,690 |
| 180 lb (82 kg) | 195 | 590 | 980 | 1,960 |
| 205 lb (93 kg) | 225 | 670 | 1,115 | 2,230 |
Hiking uphill, elevation gain, and pack weight
Does hiking uphill burn more calories?
Yes — substantially. Climbing raises the metabolic cost from about 6 METs on rolling trail to 7 METs or more on steep grades, so expect 20–50% more calories than covering the same distance on the flat. Long descents are gentler but still cost more than level walking because of the braking work your muscles do.
Hiking with a backpack
Carrying a load adds work, and the Compendium captures this directly: hill climbing rises from roughly 7 METs with a light (0–9 lb) load to about 9 METs with a 42+ lb pack. As a rule of thumb, a heavier pack and steeper trail compound, so a loaded uphill mile can burn well above the flat-ground estimate.
Accuracy, limitations, and safe use
MET-based estimates are built on population averages, so your true burn can differ by 15–20% or more depending on fitness, efficiency, body composition, and conditions. Wearables and watches are also estimates and often disagree with one another. Use these numbers for planning — pacing fuel and water, comparing routes, or setting training goals — rather than as precise measurements. For weight management, pair the estimate with a daily calorie needs (TDEE) calculator and avoid using a single hike to justify a large calorie deficit. This page is an educational reference published by clinicaltoolslibrary.com, not medical advice; if you have a heart, metabolic, or other health condition, or take medication that affects heart rate or metabolism, confirm any figures and your activity plan with your clinician or a registered dietitian.
Calories burned hiking: frequently asked questions
How many calories do you burn hiking for an hour?
Most adults burn about 350–560 calories in an hour of moderate trail hiking (roughly 6 METs). A 130-pound (59 kg) hiker burns near 355 kcal per hour, while a 205-pound (93 kg) hiker burns around 560 kcal. Steep terrain or a heavy pack pushes these higher.
How many calories does hiking burn per mile?
At a typical trail pace of about 2.5 mph, hiking burns roughly 140–225 calories per mile depending on body weight, before counting extra elevation gain or pack weight. Heavier hikers and steeper trails burn more.
Does hiking burn a lot of calories?
Yes. Hiking is a moderate-to-vigorous activity (about 5–9 METs), so a multi-hour hike can burn 1,000 calories or more — usually more than flat walking because of uneven ground and elevation gain.
Does hiking burn more calories than walking?
Usually, yes. On identical flat ground the difference is small, but real hikes add hills, uneven footing, and sometimes a pack, all of which raise the MET value above ordinary walking and increase the calories burned.
Does hiking burn more calories than running?
For the same amount of time, steady running on the flat normally burns more than easy hiking because running has a higher MET. However, steep uphill hiking with a loaded pack can match or beat an easy run. Compare with our calories burned running calculator.
How many calories does hiking uphill burn?
Climbing hills raises the energy cost to roughly 7 METs with a light load and 8–9 METs with a heavy pack, versus about 6 METs for general trail hiking. Expect 20–50% more calories than hiking a similar distance on flat ground.
Does carrying a backpack burn more calories while hiking?
Yes. Extra weight raises the MET value: the Compendium lists about 7 METs for hill climbing with a 0–9 lb load, rising to roughly 9 METs with a 42+ lb pack. Heavier packs mean more calories burned.
Is the calorie estimate from this hiking calculator accurate?
It is a solid estimate, not a precise measurement. MET-based formulas use population averages and can differ from your true burn by 15–20% or more, so treat the result as a planning guide and confirm important figures with a qualified professional.
