Hiking is one of the most enjoyable ways to get moving, and knowing roughly how many calories you burn can help you plan meals, pace your climbs, and set realistic fitness goals. This hiking calories per hour calculator uses your body weight, hiking intensity, and session duration to estimate energy expenditure in kilocalories per hour, per hike, and per week.
Simply enter your weight, choose a hiking pace from flat and leisurely strolls to steep scrambles or heavy-pack backpacking, then add the length of your hike. The calculator applies standard metabolic equivalent (MET) values from physical activity research and adjusts for your body weight, giving you a practical estimate without needing a fitness tracker.
Whether you are a weekend trail walker, a thru-hiker, or a backpacker just starting out, this tool offers a clear, consistent estimate you can use to compare routes and monitor your progress.
Body Weight
Hiking Intensity 🥾
Hike Duration
Hikes Per Week (optional)
How to Use This Tool
This calculator is designed for quick and reliable hiking energy estimates. Start by entering your body weight and choosing whether it is in kilograms or pounds. Next, select an intensity level that best matches the trail and your pace. Enter the length of your hike in hours and minutes, and optionally choose how many hikes you usually take each week to see a weekly calorie estimate alongside your per-hike total.
- Use your current body weight, not an ideal or goal weight.
- For short, flat walks choose a leisurely pace; for steep or technical terrain pick a more intense option.
- If you carry a loaded backpack, choose the backpacking intensity option even if your walking pace feels moderate.
How the Calculation Works
The estimate is based on the standard MET (metabolic equivalent of task) method used in exercise science. One MET equals the energy you burn at rest, about 3.5 millilitres of oxygen per kilogram of body weight per minute. Hiking intensities in the calculator are assigned MET values from published activity compendiums: 3.0 for easy flat walking, 4.3 for general hiking, 5.0 for brisk walking with rolling hills, 6.5 for steep uphill hiking, and higher values for heavy backpacking.
The formula used is:
Calories per hour = MET × 3.5 × body weight (kg) ÷ 200 × 60
The ÷200 converts oxygen consumption into kilocalories per minute, and multiplying by 60 gives the hourly burn. This formula estimates total energy expenditure during the hike, including your resting metabolism for that time. You can read more about the MET concept on the Metabolic equivalent of task page and check typical MET assignments in the Compendium of Physical Activities.
Worked Examples
Example 1: Weekend trail walker
A 70 kg person hikes at general intensity (4.3 MET) for 2 hours. Calories per hour = 4.3 × 3.5 × 70 ÷ 200 × 60 ≈ 316 kcal. The total for the hike is about 632 kcal. If they hike three times a week, their weekly hiking burn would be around 1,896 kcal.
Example 2: Steep alpine climb
A 150 lb (68 kg) person chooses steep uphill intensity (6.5 MET) and hikes for 1 hour 30 minutes. Calories per hour ≈ 464 kcal, and the session total is roughly 697 kcal. Over four hikes per week, that becomes about 2,788 kcal.
Reference MET Values by Hiking Intensity
| Intensity | Example | MET |
|---|---|---|
| Leisurely flat trail | Easy walking on even ground, ~2 mph | 3.0 |
| General hiking | Moderate pace on maintained trails | 4.3 |
| Brisk pace / rolling hills | Purposeful walking with moderate climbs | 5.0 |
| Steep uphill / scrambling | Continuous climbs or rocky sections | 6.5 |
| Backpacking with pack | Carrying 15–30 lb or more | 7.5 |
| Rugged terrain / snowshoeing | Heavy mud, deep snow, or bushwhacking | 8.0 |
MET values are approximate reference points from the physical activity compendium. Actual values vary with your fitness level, terrain, and pack weight.
Tips & Best Practices
- Re-calculate every few months as your weight changes; even 2–3 kg makes a visible difference in the estimate.
- If a hike includes long flat sections followed by a single steep climb, choose the intensity that describes the majority of the hike, or split the hike into segments and add the calories manually.
- Do not treat the result as an exact personal measurement. Trackers, heart rate, and metabolism can differ by 10–20 percent from the estimate.
- For weight loss purposes, remember the estimate includes the energy you would have burned anyway at rest. The 'extra' calories from hiking are roughly the total minus your resting burn for that period.
Frequently Asked Questions
How accurate is this calculator?
The MET formula gives a population-level estimate based on standard metabolic assumptions. For most adults, it lands within roughly ±10–20 percent of lab-measured values, which is suitable for planning meals, comparing routes, and setting weekly goals.
Does elevation gain matter?
Yes, and it is already reflected in the intensity choices. Uphill hiking requires more energy than flat walking, so choose 'Steep uphill' for trail profiles with sustained climbing. If your trail is flat, pick a leisurely or general option.
What if I carry a heavy backpack?
Pack weight significantly raises energy cost. For a loaded pack of 15 lb (7 kg) or more, choose the 'Backpacking with pack' option. For extremely heavy loads, expect your burn to be closer to the top end of the scale.
Can I use this for walking with poles or Nordic hiking?
Poles add a small amount of upper-body work, but the general hiking MET value already accounts for typical trail hiking with poles reasonably well. Choose a higher intensity if you are moving faster than your usual unhiked pace.