Hiking sits between walking and running in energy cost, and it covers a wide range. A gentle ramble on level ground is under 4 METs, a steady cross-country hike is 6, and a steep climb with a pack can be 9 or more. Terrain, gradient and load matter much more than speed on the trail. This calculator uses the Compendium values for slow hiking, cross-country hiking, hill climbing at different grades and backpacking, and returns gross and net calories for your weight and time.
How to use the calories burned hiking calculator
- Enter your body weight in kilograms, pounds, grams or ounces.
- Choose the hiking terrain that matches what you did. The MET value is shown beside each option.
- Enter the minutes you spent.
- Read the gross and net calories, the hourly rate and the MET used.
Hiking terrain calories formula
Net calories = (MET − 1) × weight (kg) × time (hours)
Calories per hour = MET × weight (kg)
MET values are from the 2024 Adult Compendium of Physical Activities (Herrmann et al., J Sport Health Sci 2024;13:6–12). One MET is the energy you use sitting quietly, about 1 kcal per kilogram per hour. The values below range from 3.8 METs for “hiking slowly, ambling, no load” to 7.8 METs for “hiking with a daypack, organised walking”.
The Compendium MET values include the energy you would use at rest anyway (1 MET). The “net” figure subtracts that resting share: (MET − 1) × weight × hours. Net calories are the better figure to compare with a food diary, because your daily calorie target already includes resting energy.
Worked example
A 70 kg person does “Hiking, cross country” for 120 minutes (Compendium code 17080, 6 METs).
- Gross: 6 × 70 × 120 ÷ 60 = 840 kcal
- Net: (6 − 1) × 70 × 120 ÷ 60 = 700 kcal
- Per hour: 6 × 70 = 420 kcal
Calories for 30 minutes by hiking terrain and body weight
| Hiking terrain | Compendium code | MET | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|---|---|
| Hiking slowly, ambling, no load | 17081 | 3.8 | 114 | 133 | 152 | 171 |
| Hiking at a normal pace, no load | 17082 | 5.3 | 159 | 186 | 212 | 238 |
| Hiking, cross country | 17080 | 6 | 180 | 210 | 240 | 270 |
| Climbing hills, 1–5% grade, moderate-to-brisk | 17034 | 5.3 | 159 | 186 | 212 | 238 |
| Climbing hills, 6–10% grade, moderate-to-brisk | 17035 | 7 | 210 | 245 | 280 | 315 |
| Climbing hills, 11–20% grade, slow-to-moderate | 17036 | 8.8 | 264 | 308 | 352 | 396 |
| Backpacking | 17010 | 7 | 210 | 245 | 280 | 315 |
| Hiking with a daypack, organised walking | 17012 | 7.8 | 234 | 273 | 312 | 351 |
Why gradient and load change the answer
Walking uphill adds the work of lifting your body mass against gravity. The Compendium rates climbing hills with no load at 5.3 METs on a gentle 1–5% grade, 7.0 METs on a 6–10% grade and 8.8 METs on an 11–20% grade, even at slow-to-moderate speed. Carrying a daypack raises the cost further, to 7.8 METs for organised hiking with a daypack. Rough ground, sand, snow and altitude also add energy, and the calculator cannot see them. If your route involves a lot of climbing, choose the option for your typical grade rather than the flat one.
A practical way to estimate is to split the hike into sections: time spent on the flat, time on gentle climbs and time on steep climbs, calculate each and add the results.
Getting more from your sessions
- Split the route. Use the flat option for flat sections and a climbing option for hills, then add the calories.
- Count moving time, not lunch breaks or photo stops.
- Carry water and snacks. Long hikes can burn well over 1,000 kcal.
- Descents still cost energy. The Compendium rates descending stairs at 3.5 METs, and steep descents load the muscles heavily.
Limits of the estimate
MET values are averages for healthy adults, so real energy use varies with fitness, technique, conditions and body composition by 10 to 20 percent or more. Compare activities with the Calories Burned Calculator and the MET Calculator, or see the Calories Burned Walking Calculator and Steps to Calories Calculator. To plan your daily intake use the Calorie Calculator and TDEE Calculator.
This page is for information only and is not medical advice. If you have a heart condition, joint problems, are pregnant or are new to exercise, check with a doctor before starting a programme.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. J Sport Health Sci 2024;13:6–12.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription, 11th edition, 2021 (metabolic calculations).
Frequently asked questions
How many calories does hiking burn?
Cross-country hiking is rated at 6.0 METs, which is about 420 kcal an hour for a 70 kg person; steep climbing at 8.8 METs is about 616 kcal an hour; an easy ramble at 3.8 METs is about 266 kcal an hour.
Does carrying a backpack increase calories?
Yes. The Compendium lists higher METs for hiking with a daypack (7.8) and backpacking (7.0) than for hiking without load (5.3 to 6.0), and the heavier the pack the larger the difference.
Is hiking better than walking for burning calories?
Per hour, usually yes, because trails are less even and often hilly. Brisk level walking at 3.5 to 3.9 mph is 4.8 METs, below cross-country hiking at 6.0.
How many calories should I eat on a long hike?
It varies with pace, weather and body size, but many hikers eat 200 to 300 kcal an hour on long days. Take extra food and water, and check conditions and your route before you set out.