Hiking Calorie Calculator

Enter your weight, hike distance, duration, pack weight, and terrain type to estimate calories burned hiking. Adjust for elevation gain, age, and gender for a more precise result. You'll get your total calories burned, hiking-only calories, and a breakdown of effort factors — useful for planning trail nutrition and food packing.

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.

Gender *

years
kg
kg

Weight of backpack and gear carried

km
hrs
min
m

Total ascent over the entire hike

days

For multi-day trips, multiply daily totals

Results

Calories Burned Hiking

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Calories per Hour

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Calories per Kilometre

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Trip Total (All Days)

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MET Value Used

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Estimated Fat Burned

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Frequently Asked Questions

How does the hiking calorie calculator work?

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.

Is hiking good for losing weight?

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.

How many calories do I burn on a 20 km hike with 1000 m of elevation gain?

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.

How much food should I pack per day of hiking?

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.

Does carrying a heavy backpack burn more calories?

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.

What is a MET value and how does it relate to hiking?

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.

How does terrain affect calorie burn when hiking?

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%.

How accurate is this hiking calorie calculator?

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.