Hiking Calorie Burn Calculator
Calculate calories burned hiking based on your weight, distance, ascent, and pack weight.
Uses MET values for accurate results.
Calories Burned
Hiking calorie burn depends on your body weight, the terrain gradient, the distance covered, and the weight of your pack. It’s consistently higher than flat walking because of the constant engagement of leg and core muscles.
The Formula:
Calories/hour = MET × Body weight (kg)
MET Values for Hiking:
| Condition | MET |
|---|---|
| Flat trail, no pack | 5.3 |
| Moderate trail (5–10% grade) | 6.0–7.0 |
| Steep trail (10–20% grade) | 7.0–9.0 |
| With heavy pack (20+ kg) | Add 1.0–2.0 to MET |
| Off-trail / bushwhacking | 8.0–10.0 |
Elevation Gain Correction:
Extra calories per 100m elevation gain = Body weight (kg) × 0.45
Worked Example:
Hiker, 75 kg, 4-hour hike on moderate trail (MET = 7.0), with 10 kg pack (+0.5 MET), 400m total elevation gain:
- Base calories: (7.0 + 0.5) × 75 × 4 = 2,250 kcal
- Elevation bonus: (400/100) × 75 × 0.45 = 135 kcal
- Total burn: 2,385 kcal
Nutrition Reference for Hiking:
| Hike Duration | Carbs Needed | Recommended Food |
|---|---|---|
| Under 2 hours | 30–60g | 1–2 energy bars |
| 2–4 hours | 60–120g | Trail mix, banana |
| 4–8 hours | 120–240g | Sandwiches, dried fruit |
| Full-day 8+ hours | 240g+ | Substantial meals + snacks |
Practical Tips:
- Drink 500 mL of water per hour on moderate hikes; more in heat or at altitude
- Pack more calories than you think you’ll need — hunger at mile 10 is miserable
- Descending burns 30–40% fewer calories per hour than ascending the same grade