Hiking Calorie Calculator

The calculator uses the MET (Metabolic Equivalent of Task) formula: Calories = MET × Weight (kg) × Duration (hours). MET values are adjusted based on terrain type, pack weight, and elevation gain. A heavier pack and steeper ascent increase your effective MET, resulting in a higher calorie burn estimate.

Yes — hiking is an excellent activity for weight loss. Compared to flat urban walking, hiking typically involves steeper inclines, uneven terrain, and carrying a pack, all of which increase energy expenditure. A moderate 2-hour hike can burn 400–700 calories depending on your body weight and trail conditions.

For a 75 kg person hiking 20 km with 1000 m of ascent, you can expect to burn approximately 900–1300 kcal, depending on pace and pack weight. Elevation gain significantly increases calorie burn — each 100 m of ascent adds roughly 50–80 kcal for an average-weight hiker.

A general rule is to pack 400–600 kcal per hour of hiking, plus your baseline daily calorie needs (typically 1500–2000 kcal). For a full day hike of 6–8 hours, most hikers need 2500–4000 kcal total. Always pack a small surplus for emergencies and unexpected detours.

Yes. Carrying extra weight increases the metabolic demand of every step you take. Research shows that each extra kilogram of pack weight adds roughly 1–2% to your total calorie expenditure. A 15 kg pack versus no pack could increase your burn by 15–25% over a long hike.

MET (Metabolic Equivalent of Task) is a unit that measures the energy cost of physical activity relative to sitting at rest (1 MET). Hiking on flat terrain has a MET of around 5.3, while hiking uphill with a heavy pack can reach a MET of 7–9. Multiplying MET by your weight in kg and time in hours gives calories burned.

Terrain has a significant impact on energy expenditure. Loose sand, deep snow, and off-trail bushwhacking require far more effort than a paved or packed dirt path because your muscles work harder to stabilise and propel your body. Compared to a paved trail, loose terrain can increase calorie burn by 20–40%.

This calculator provides a science-based estimate using established MET values and adjustment factors for terrain, pack weight, and elevation. Individual results vary based on fitness level, walking efficiency, altitude, and temperature. Use the result as a planning guide for trail nutrition rather than an exact measurement.