Hiking Calorie Calculator
Estimate calories burned hiking from your weight (lb or kg), time on the trail in minutes, and the kind of hike — rolling cross-country, backpacking, or climbing hills with a 10-20 lb or 21-42 lb pack.
Example: with Your weight 170 · Weight unit lb (pounds) · Hike type Hiking, cross-country (6.0 METs) · Time hiking (minutes) 120 → Calories burned: 972 kcal.
- Burn rate486 kcal/hour (8.1/min)
- Fat-loss equivalent≈ 0.28 lb of body fat (3,500 kcal/lb)
Computed by the calculator below using its default values. Change any input to see your own numbers.
kcal/min = MET × 3.5 × weight (kg) ÷ 200. Hiking and backpacking MET values from the 2011 Compendium of Physical Activities.
What terrain and pack weight really cost
Hiking sits between walking and running on the energy scale, and the 2011 Compendium of Physical Activities pins the levels down: general cross-country hiking runs 6.0 METs — about 486 kcal/hour at 170 lb — while carrying a loaded pack up hills pushes it to 7.3-8.3 METs. Every pound on your back is a pound the formula's weight term should really include, which is why backpackers on climbs burn close to runners' rates while moving at 2 mph.
Descents are the accounting surprise: downhill hiking burns only about half the uphill rate, but it is not free — eccentric braking work is what makes quads sore. For a loop hike, the average across up and down usually lands near the flat cross-country value unless the grades are serious.
How it’s calculated
kcal/min = MET × 3.5 × body weight (kg) ÷ 200. MET values, 2011 Compendium of Physical Activities: hiking, cross-country 6.0; backpacking, general 7.0; climbing hills with 10-20 lb (4.5-9 kg) load 7.3; climbing hills with 21-42 lb (9.5-19 kg) load 8.3. Fat-equivalent row uses 3,500 kcal ≈ 1 lb of fat. 1 lb = 0.45359237 kg.
METs average over mixed trail — steep sustained grades, altitude, heat, and individual metabolism (about ±10%) move the true burn substantially; enter moving time, not break time. Educational estimate, not medical advice.
Hiking METs and kcal per hour at 170 lb
| Hike type | METs | kcal / hour |
|---|---|---|
| Hiking, cross-country | 6.0 | ≈ 486 |
| Climbing hills, no load | 6.3 | ≈ 510 |
| Backpacking, general | 7.0 | ≈ 567 |
| Climbing hills, 10-20 lb pack | 7.3 | ≈ 591 |
| Climbing hills, 21-42 lb pack | 8.3 | ≈ 672 |
MET values: 2011 Compendium of Physical Activities. Calories: kcal/min = MET × 3.5 × 77.1 kg ÷ 200 × 60; rounded.
Common mistakes
- Counting trailhead-to-trailhead time — lunch stops and photo breaks burn at resting rate, so use moving time.
- Ignoring pack weight: 30 lb on your back raises the hourly burn by roughly 100 kcal on climbs.
- Assuming downhill miles cost the same as uphill; descending burns roughly half the rate of climbing.
- Under-fueling long days — a 6-hour mountain hike can exceed 2,500 kcal, more than many people's daily intake.
Frequently asked questions
How many calories does hiking burn?
kcal/min = MET × 3.5 × weight (kg) ÷ 200, with hiking at 6.0 METs from the 2011 Compendium. A 170 lb hiker burns about 486 kcal per hour cross-country, and roughly 970 kcal on a two-hour hike; add a heavy pack on hills and the rate approaches 670 kcal/hour.
Does hiking burn more than walking?
Yes — uneven ground, grade, and load raise the cost. Flat walking at 3 mph is 3.5 METs; general hiking is 6.0. Hour for hour, a trail hike burns roughly 70% more than a neighborhood walk for the same person.
How much does a backpack add?
The Compendium steps from 6.3 METs climbing unloaded to 7.3 with 10-20 lb and 8.3 with 21-42 lb — about 5-8% more burn per 10 lb carried. On multi-day trips that is a meaningful chunk of your food planning.
How should I fuel a long hike?
A common backpacking rule is 100-300 kcal of carbs and fat per hour of moving plus normal meals, and about half a liter of water per hour in mild weather — more in heat or altitude. Compare the calculator's total against what is in your pack.
Is a big calorie-burn hike safe for me?
If you have heart or joint conditions, are new to exertion at altitude, or take medications affecting hydration, clear ambitious hikes with your doctor and build distance gradually. This tool estimates energy, not readiness.