Calories Burned Hiking Calculator

Enter your body weight, backpack weight, hiking duration, distance, and elevation gain to find out how many calories you burned hiking. Adjust for your age and gender for a more personalised result. You'll get your total calories burned, an estimated calories per hour rate, and a breakdown of effort by intensity.

Disclaimer: This tool is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any health-related decisions.

years

Enter 0 if hiking without a pack

hrs
min

Total ascent during the hike

Results

Total Calories Burned

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Calories Burned Per Hour

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Estimated MET Value

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Hike Intensity

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Calories Per km

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Frequently Asked Questions

How many calories do you burn on a 1-hour hike?

A 70 kg person hiking at moderate intensity for 1 hour burns roughly 400–500 calories. The exact figure depends on your weight, terrain difficulty, pace, and whether you're carrying a pack. Hilly or mountainous terrain significantly increases the calorie burn compared to flat trails.

How does the calculator estimate calories burned hiking?

The calculation uses the MET (Metabolic Equivalent of Task) formula: Calories = MET × Weight (kg) × Time (hours). The MET value is adjusted based on your hiking speed (derived from distance and duration) and elevation gain, which increases effort intensity. Backpack weight also raises the effective MET.

Is hiking good for weight loss?

Yes — hiking is an excellent low-impact activity for weight loss. A moderately challenging 2-hour hike can burn 600–900+ calories depending on your body weight and the terrain. Combining regular hiking with a moderate calorie deficit is an effective and enjoyable strategy for losing weight.

How many calories do you burn on a 3-mile hike?

A 3-mile hike typically burns between 250 and 400 calories for an average adult, depending on pace, body weight, and terrain. Adding a loaded backpack or significant elevation gain can push this noticeably higher.

Does carrying a backpack burn more calories while hiking?

Yes. Carrying extra weight increases the metabolic demand of hiking. Each kilogram of pack weight adds a small but meaningful increase to your calorie burn — a 10 kg pack can add 5–10% more calories burned compared to hiking with no pack.

Is hiking better than walking for weight loss?

Generally yes. Hiking typically involves uneven terrain, inclines, and sometimes a loaded pack — all of which burn more calories per hour than flat road walking. Trails also engage stabiliser muscles more, providing added fitness benefits beyond simple calorie expenditure.

How many calories are burned hiking a challenging trail like the Grand Canyon?

A rim-to-rim hike in the Grand Canyon covers around 35–40 km with significant elevation change, and can burn 3,000–5,000+ calories for an average adult over a full day. Calorie needs vary widely based on weight, pack load, temperature, and individual fitness level.

What MET value is used for hiking?

MET values for hiking typically range from 5.3 (easy, flat trail) up to 8.0 or higher (steep, strenuous hiking with a heavy pack). This calculator estimates the MET dynamically based on your speed and elevation gain to give a more realistic result than a fixed value.