Hiking Calorie Calculator

Calories burned hiking are calculated using the MET (Metabolic Equivalent of Task) formula: Calories = MET × Weight (kg) × Duration (hours). The MET value is adjusted based on terrain type, elevation gain, and the weight of your pack. Heavier packs and steeper climbs increase your MET, resulting in more calories burned.

Climbing uphill significantly increases your calorie burn. For every 100 metres of elevation gain, you burn roughly 8–12 extra calories per 10 kg of body weight. A hike with 1000 m of ascent can burn 30–50% more calories than a flat hike of the same distance, depending on your weight and pace.

Yes. Carrying extra weight increases the energy your body needs to move, particularly on hills. A 10 kg pack can add approximately 10–15% to your calorie burn compared to hiking without a pack. Heavier packs on steep terrain can push this even higher.

Hiking is an excellent exercise for weight loss. Because it often involves elevation changes, uneven terrain, and load-bearing (backpack), hikers frequently burn more calories per hour than walkers or even joggers on flat ground. A 75 kg person can burn 400–700 kcal per hour depending on the route.

A 75 kg person hiking 20 km over 5 hours with 1000 m of elevation gain and a light pack would burn approximately 1800–2200 kcal. The exact figure depends on terrain, fitness level, pace, and pack weight. Use this calculator with your specific inputs for a personalised estimate.

For a full day hike, most hikers need 300–500 kcal per hour on top of their resting metabolic rate. A typical 8-hour hike might require 2500–3500 kcal total. Pack a mix of quick-energy snacks (gels, bars, fruit) and slower-burning foods (nuts, sandwiches, cheese) to keep your energy steady throughout the day.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic functions like breathing and circulation. It's included in the total daily calorie figure because even when you're not hiking — sleeping, eating, resting at camp — your body is still burning energy. The total daily figure gives you a realistic guide for how much food to consume.

Loose sand, deep snow, and off-trail bushwhacking are the most calorie-intensive terrains because your muscles must work harder to stabilise and propel you forward. Blacktop paths are the most efficient surface. For the same distance, bushwhacking or loose terrain can burn 20–40% more calories than a paved trail.