Hiking Calorie Calculator: Calories Burned Hiking (With Elevation)
Quick answer: Hiking burns about 435 calories an hour for a 160 lb (73 kg) person on a typical cross-country trail. Uphill hiking burns about 385 to 640 calories an hour, depending on how steep it is, and a daypack adds more.
Try it yourself: A 140 lb (64 kg) woman who hikes a moderate 6–10% grade for 2 hours burns about 890 calories. On a flat trail for the same 2 hours, it’s closer to 445. Enter your own weight, trail and minutes below.
Hiking Calorie Calculator
Estimate calories burned hiking, including uphill trails and a pack.
Estimates use MET values from the 2024 Adult Compendium of Physical Activities (calories = MET × body weight in kg × hours). Real calories vary with fitness, technique, body composition and conditions.
Calories Burned Hiking for 1 Hour
| Your weight | Easy walk on a flat trail | Hiking, cross country | Moderate hills, 6–10% grade | Steep hills, 11–20% grade |
|---|---|---|---|---|
| 120 lb (54 kg) | 191 | 327 | 381 | 479 |
| 140 lb (64 kg) | 222 | 381 | 445 | 559 |
| 160 lb (73 kg) | 254 | 435 | 508 | 639 |
| 180 lb (82 kg) | 286 | 490 | 572 | 718 |
| 200 lb (91 kg) | 318 | 544 | 635 | 798 |
| 220 lb (100 kg) | 349 | 599 | 699 | 878 |
Calories Burned Hiking Uphill (1 Hour)
Climbing is where hiking burns the most. For 1 hour of uphill hiking with no pack:
| Your weight | Gentle hills, 1–5% grade | Moderate hills, 6–10% grade | Steep hills, 11–20% grade |
|---|---|---|---|
| 120 lb (54 kg) | 288 | 381 | 479 |
| 140 lb (64 kg) | 337 | 445 | 559 |
| 160 lb (73 kg) | 385 | 508 | 639 |
| 180 lb (82 kg) | 433 | 572 | 718 |
| 200 lb (91 kg) | 481 | 635 | 798 |
| 220 lb (100 kg) | 529 | 699 | 878 |
Hiking With Elevation Gain: Which Grade Is Your Trail?
Grade is how much a trail climbs for each 100 feet forward. You can estimate it from the elevation gain on your map or app:
| Elevation gain per mile | Average grade | Use this setting |
|---|---|---|
| Under 260 ft (80 m per 1.6 km) | under 5% | Gentle hills |
| 260 to 530 ft (80 to 160 m) | 5 to 10% | Moderate hills |
| 530 to 1,060 ft (160 to 320 m) | 10 to 20% | Steep hills |
For example, a trail that climbs 1,000 feet in 1 mile has an average grade of about 19%. Coming back down burns less, so for an out-and-back hike, set the uphill part and the downhill part separately (use "Easy walk" for the descent).
Calories Burned Backpacking
Carrying weight adds effort. The Compendium puts backpacking at 7.0 METs and organized hiking with a daypack at 7.8, so a 160 lb (73 kg) hiker carrying a pack burns about 510 to 565 calories an hour. On a full day of 6 hours on the trail, that's 3,000 to 3,400 calories, which is why hikers pack calorie-dense snacks.
How the Calculator Works
Every activity has a MET value (metabolic equivalent): how many times more energy it uses than sitting still. The calculator uses values from the 2024 Adult Compendium of Physical Activities, the standard research reference:
Calories burned = MET × body weight in kg × hours
| Activity | MET value | Calories per hour at 160 lb (73 kg) |
|---|---|---|
| Easy walk on a flat trail | 3.5 | 254 |
| Hiking, cross country | 6.0 | 435 |
| Gentle hills, 1–5% grade | 5.3 | 385 |
| Moderate hills, 6–10% grade | 7.0 | 508 |
| Steep hills, 11–20% grade | 8.8 | 639 |
| Hiking with a daypack | 7.8 | 566 |
| Backpacking | 7.0 | 508 |
These are estimates of total calories during exercise. Your real burn depends on fitness, technique, body composition, temperature and how hard you actually work. Fitness watches use similar formulas and can be just as far off.
Frequently Asked Questions
How many calories does hiking burn in 1 hour?
About 435 calories for a 160 lb (73 kg) person on a cross-country trail, and 355 for 130 lb.
How many calories do you burn hiking uphill for 1 hour?
About 385 to 640 calories at 160 lb, from gentle 1–5% hills to steep 11–20% climbs.
How do I include elevation gain?
Work out your trail's average grade from the elevation gain per mile (see the table above) and choose the matching hill setting. Calculate the uphill and downhill parts separately for the best estimate.
Does hiking burn more calories than walking?
Yes. Walking for pleasure is about 3.5 METs, while cross-country hiking is 6.0 and steep hills reach 8.8. At 160 lb, that's about 255 versus 435 calories an hour.
How many calories does a 5-mile hike burn?
It depends on terrain and time. A 5-mile hike that takes about 2.5 hours on a cross-country trail burns roughly 1,090 calories at 160 lb.
Is a hiking calorie calculator accurate?
It gives a good estimate. Real calories change with pace, rocks and roots, heat, altitude and pack weight.
Related Tools
- Walking calorie calculator: calories for walks on flat ground or hills.
- Rucking calorie calculator: calories for walking with a weighted pack.
- Steps to miles calculator: turn your hike's steps into miles and km.
- Water intake calculator: how much water you need on active days.
More exercise calorie calculators: Steps to calories calculator · Walking calorie calculator · Bike calorie calculator · Swimming calorie calculator · Hiking calorie calculator · Jump rope calorie calculator · StairMaster calorie calculator · Rowing calorie calculator
These are estimates for general information, not medical advice. If you have a heart, joint or other health condition, check with your doctor before starting a new workout.
Sources
- Herrmann SD, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024 — https://pubmed.ncbi.nlm.nih.gov/38242596/
- U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans, 2nd edition — https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines