Hiking Calorie Calculator

Hiking is great for enjoying nature and experiencing the calmness of scenic surroundings. Whether you walk on a flat path, through a forest, or carry a heavy pack up a steep mountain trail, on that path, one thing you’re curious to know is, "Exactly how many calories does hiking burn?".

No worries, we have built the Hiking Calorie Calculator that helps you estimate calories burned based on real-life factors.

In this guide, we cover:

• What is a Hiking Calorie?
• What is the Hiking Calorie Calculator?
• How Hiking Calories Are Calculated
• Hiking Calorie Real-World Examples
• Why does the body burn so many calories while hiking?
• What are the benefits of tracking hiking calories?
• Tips to Burn More Calories While Hiking
• Some FAQs

Let's walk through each topic step by step to explore in depth how many calories hiking burns.

What is a Hiking Calorie?

A hiking calorie is not a special type of calorie. It’s the energy the body burns when we walk on uneven terrain, with elevation, or while carrying weight like a backpack. 

Remember that, hiking burns more calories than normal walking, especially if the trails are steep, the pace is brisk or if you are carrying a backpack or extra weight.

What is the Hiking Calorie Calculator?

The Hiking Calorie Calculator is a powerful yet easy to use online tool specifically designed to help hiking enthusiasts estimate exactly how many calories they will burn while hiking, based on factors such as body weight, duration, terrain difficulty, elevation gain, and whether they are carrying a backpack or extra weight.

The calculator uses METs (Metabolic Equivalent of Task), a science backed method for estimating calories burned. Instead of doubting the numbers or guessing "Did I burn 200 or 500 calories after hiking?", our calculator gives you an evidence-based estimate of calories burned, based on physiological research.

How Hiking Calories Are Calculated

Our calculator uses a core calorie-burned formula to estimate energy expenditure. Here is the formula

Calories Burned = MET × Body Weight (kg) × Duration (hours)

Here is what the formula contains:

• MET (Metabolic Equivalent of Task) represents intensity.
• MET values depend on terrain difficulty + hiking pace.
• Modifiers are added for pack weight and elevation gain.

Most importantly, keep in mind: hiking calorie burn is not just about distance or time. The weight you carry and the steepness of the trail determine how much your body burns.

Hiking Calorie Real-World Example

Example 1 — Basic flat trail, moderate pace (short & friendly)

Imagine these factors:

• Body weight: 150 lbs
• Duration: 60 minutes
• Terrain: Flat
• Pace: Moderate
• Pack: None
• Elevation gain: 0 ft

Steps

1. Convert weight to kg:
   150 × 0.45359237 = 68.0388555 kg → 68.04 kg
2. Convert duration to hours:
   60 ÷ 60 = 1.0 hour
3. Base MET lookup (flat + moderate) = 4.5
4. Pack modifier (none) = 0
5. Elevation modifier = 0/100 × 0.025 = 0.0
6. Final MET = 4.5 + 0 + 0 = 4.5
7. Calories = 4.5 × 68.0388555 × 1.0 = 306.17485
8. Rounded (calculator uses Math.round) = 306 kcal

Hence, we estimate that the total calories burned is ~306 kcal.

Why does the body burn so many calories while hiking?

Hiking is not the same as walking on a flat path — it is a full-body effort because:

• You are going against gravity when climbing.
• Muscles stabilize on uneven surfaces.
• Carrying a weighted backpack increases energy demand.
• Higher altitude or cold weather can further increase calorie burn.

These factors make hiking highly recommended for both strength building and boosting cardiovascular health.

What are the benefits of tracking hiking calories?

Hiking offers many benefits for both body and mind. Some of them are:

• Weight management: Tracking hiking calories helps manage body weight and balance food intake.
• Training goals: You can plan to hit specific calorie goals.
• Fueling properly: Avoid under-eating or overpacking snacks.
• Motivation: Nothing feels better than seeing a 1,500-calorie burn after finishing a tough trail.

Tips to Burn More Calories While Hiking

If your main goal is to burn high calories, you can ensure:

1. Pick trails with elevation gain.
2. Carry a slightly heavier backpack, but not too much.
3. Increase pace for intervals — hike briskly, then slow down.
4. Extend duration — the longer the hike, the higher the burn.
5. Try challenging terrains like mountains or steep trails.