Enter your weight, hiking duration, terrain difficulty, and optional backpack weight and elevation gain to find out exactly how many calories you burned hiking. The calculator uses MET (Metabolic Equivalent of Task) values adjusted for pack weight and incline, returning your total calories burned, estimated fat burned, and a breakdown by intensity.
Calories Burned
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Estimated Fat Burned
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MET Value Used
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Calories per Hour
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Total Hike Duration
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The calculator uses the MET (Metabolic Equivalent of Task) formula: Calories = MET × Weight (kg) × Time (hours). MET values vary by terrain difficulty, and the result is further adjusted for the extra load of a backpack and elevation gain. It reflects the best available exercise science for estimating hiking energy expenditure.
A 75 kg (165 lb) person burns roughly 420–560 calories per hour of hiking on moderate terrain. The exact figure depends on your weight, terrain difficulty, backpack load, and elevation change. Steeper trails and heavier packs increase calorie burn significantly.
Yes — hiking is an excellent weight-loss activity. Unlike flat walking, hiking typically involves elevation changes, uneven surfaces, and pack weight, all of which raise your heart rate and burn more calories. A regular hiking routine combined with a sensible diet can create a meaningful calorie deficit over time.
A 3-mile hike at a moderate pace (about 1.5–2 hours) burns approximately 300–500 calories for an average adult, depending on weight and terrain. Adding elevation gain or a heavy backpack can push the total higher.
Yes. Every extra kilogram of pack weight increases the energy your muscles need to move, raising calorie burn proportionally. A 10 kg pack can add 10–15% more calories burned compared to hiking without a pack, making it a popular technique for those wanting to maximise their workout.
Climbing elevation is far more demanding than flat walking. Your legs must work against gravity with every uphill step, raising heart rate and muscle effort substantially. The calculator adds an elevation bonus on top of the base MET value to account for the extra energy spent ascending.
Generally yes. Hiking typically burns 30–50% more calories than flat walking at the same pace because of inclines, rough terrain, and pack weight. However, both are great low-impact activities, and the best exercise is one you enjoy and can do consistently.
A 7-mile hike typically takes 3–4 hours and can burn between 900 and 1,600 calories, depending on body weight, pack weight, and terrain. Hilly or mountainous routes at the higher end of that range, while flat trail hikes will be at the lower end.