Hiking Calories Burned Calculator

Hiking burns between 350-900 calories per hour depending on terrain grade, backpack weight, body weight, and hiking pace. A moderate trail hike with a day pack burns approximately 450-600 calories per hour for most people.

Hiking is one of the most effective outdoor calorie-burning activities because it combines cardiovascular exercise with strength work against gravity and variable terrain. Carrying a backpack significantly increases energy expenditure – a 25-40 lb backpack can increase calorie burn by 35-55%.

Research published in the Journal of Applied Physiology demonstrates that load carriage during hiking dramatically increases metabolic cost. Our calculator uses validated MET values from the [Compendium of Physical Activities](https://pacompendium.com/walking/) to provide accurate hiking calorie estimates. For urban walking, explore our walking calorie calculator to compare different activity types.

MET Values for Hiking

Our calculator uses MET values from the [Compendium of Physical Activities](https://pacompendium.com/walking/), which provides scientifically validated energy expenditure data for various hiking activities:

Slow Ambling (Code 17081): 3.8 METs – Gentle walking through fields and hillsides with no load.

Moderate Trail Hiking (Code 17082): 5.3 METs – Normal pace through fields and hillsides without load.

Gentle Hill Climb (Code 17034): 5.3 METs – Climbing hills at 1-5% grade with moderate-brisk pace.

Cross Country Hiking (Code 17080): 6.0 METs – Variable terrain with mixed elevation changes.

Steep Hill Climb (Code 17035): 7.0 METs – Climbing 6-10% grade at moderate-brisk pace.

Very Steep Climb (Code 17036): 8.8 METs – Climbing 11-20% grade at slow-moderate pace.

🎒 Backpack Load Impact on Calorie Burn

Carrying a backpack is one of the most significant factors affecting hiking calorie burn. The Compendium provides specific data on load carriage:

Day Pack (15-25 lbs / Code 17012): Increases MET to 7.8 from a base of ~6.0, representing a 30% increase in energy cost.

Backpacking Load (25-40 lbs / Code 17050): MET value of 7.5 on moderate grades, showing significant metabolic demand.

Heavy Pack (40+ lbs / Code 17060): MET value reaches 10.0 on hills, representing a 50-70% increase in calorie burn compared to unloaded hiking.

The energy cost increases approximately 7-10% for each additional 5 pounds of carried weight. This makes proper pack weight management crucial for long-distance hiking. For weighted training, check our rucking calculator for military-style load carriage.

🎯 Factors Affecting Hiking Calorie Burn

Multiple factors combine to determine total hiking energy expenditure:

Terrain Grade: The steepness of the trail is the primary factor. A 10% grade can increase calorie burn by 60-80% compared to flat terrain. Each percentage point of grade adds approximately 6-8% more energy cost.

Body Weight: Heavier hikers burn more calories because they’re moving more mass against gravity. A 20 kg (44 lb) weight difference changes calorie burn by 30-35% on moderate trails.

Hiking Pace: Speed significantly impacts energy expenditure. Moving from slow (2.0 mph) to brisk (3.5 mph) increases calorie burn by 25-35%.

Trail Surface: Rocky, uneven terrain increases energy cost by 10-20% compared to smooth trails due to balance and stabilization requirements.

Pack Weight: As mentioned, carrying load dramatically increases calorie burn. A 30 lb pack can add 40-50% more calories burned compared to day hiking without a pack.

⏱️ Time-Based Calorie Estimates

Understanding how duration affects calorie burn helps plan effective hiking sessions and multi-day treks. These estimates use moderate trail hiking (5.3 METs) as the baseline.

For complete fitness planning, explore our BMR calculator to understand daily caloric needs and TDEE calculator for total energy expenditure.

❓ How accurate is the hiking calorie calculator?

Our calculator uses the scientifically validated formula: Calories = (Time × MET × 3.5 × Weight) ÷ 200, combined with MET values directly from the [Compendium of Physical Activities](https://pacompendium.com/walking/). This provides accuracy within 10-15% for most individuals, comparable to laboratory measurements. The Compendium is maintained by researchers at Arizona State University and represents the gold standard for physical activity energy expenditure data.

🎒 How much do backpacks increase calorie burn?

Backpack weight dramatically increases hiking calorie burn. According to Compendium data: a 15-25 lb day pack (Code 17012) increases MET from 5.3 to 7.8 (47% increase), a 25-40 lb backpacking load (Code 17050) reaches 7.5 METs (42% increase), and a heavy pack over 40 lbs (Code 17060) can reach 10.0 METs on hills (90% increase). The energy cost increases approximately 7-10% for each additional 5 pounds carried. This makes pack weight management crucial for long-distance hiking efficiency.

⛰️ How much does terrain grade affect calories?

Terrain grade is the most significant factor in hiking calorie burn. Based on Compendium data: gentle slopes (1-5% grade) have a MET of 5.3, moderate hills (6-10% grade) increase to 7.0 METs (32% more calories), and very steep terrain (11-20% grade) reaches 8.8 METs (66% more calories than gentle slopes). Each 1% increase in grade adds approximately 6-8% more energy cost. This is why mountain hiking burns significantly more calories than flat trail walking.

🏃 Does hiking pace matter for calories?

Yes, hiking pace significantly impacts calorie burn. Moving from slow (2.0 mph) to brisk (3.5 mph) increases calorie expenditure by 25-35%. However, on steep terrain (above 10% grade), the grade becomes more important than pace because the work against gravity dominates total energy cost. For fitness training, maintaining a moderate-brisk pace (2.5-3.5 mph) on moderate trails (5-8% grade) provides optimal calorie burn while being sustainable for longer durations. Strengthen your legs for better hiking with our leg strengthening exercises.

📊 How does hiking compare to other activities?

Hiking offers unique advantages for calorie burn and fitness. Moderate trail hiking (5.3 METs) burns more than casual walking (3.5 METs) but less than running (7-11 METs). However, hiking with a pack on hills can reach 10+ METs, matching or exceeding running. Additionally, hiking is lower impact, making it sustainable for longer durations. A 3-hour hike can burn 900-1500 calories depending on terrain and pack weight. Compare with our running calculator and walking calculator for comprehensive training planning.

🌲 What’s the difference between hiking and walking?

Hiking differs from walking primarily in terrain and elevation changes. Walking on level ground typically ranges from 2.5-4.0 METs depending on pace, while hiking on trails ranges from 5.3-10.0 METs due to elevation gain, uneven terrain, and often carrying a pack. Hiking engages more muscle groups, particularly the glutes, quadriceps, and core for stability on uneven ground. The varied terrain also improves balance and proprioception. For wilderness preparation, trail running burns even more – check our running performance calculator.