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Hiking Calories Burned Calculator

Estimate total energy expenditure using Metabolic Equivalent of Task (MET) science. Determine your energy expenditure and target nutrition plan with scientific MET equations.

Quick Answer & Key Takeaways

Caloric expenditure during hiking is determined by the Metabolic Equivalent of Task (MET) formula from the Ainsworth Compendium. Day hiking with a light daypack expends 4.5–6.0 METs (400–550 kcal/hr for a 160 lb person), while mountain trekking with a 30+ lb pack on steep terrain reaches 7.5–9.0 METs (600–800 kcal/hr).

Formula:Calories Burned = Duration (hrs) × MET Score × Body Weight (kg) × [1 + (Pack Weight / Body Weight)]
Day hiking with daypack: 450–550 kcal/hour burned
Backpacking with 30+ lb load: 600–800 kcal/hour burned
Altitude effect: +10% basal metabolic rate above 8,000 ft
Refueling target: 30–60 grams of carbohydrates per hour on trail
Energy & Metabolism

Hiking Calories Burned Calculator

8%
2.5 mph
Estimated Energy Burn
3,321kcal

Burn rate: 830 kcal / hour

Metabolic MET9.6 METsCompendium index
Carb Refuel Target~180g carbsTo prevent bonking
Trail Nutrition Strategy

Consume 200–300 kcal every 60–90 minutes of active hiking. Pack complex slow-burning fats (almonds, peanut butter) with fast carbohydrates (dried apricots, fig bars).

Heavy packs (>25 lbs) increase caloric expenditure by over 25%.
CavingClub.org Field Safety BulletinAlways carry the Ten Essentials, 3 lights for caves, and decontaminate gear for bat protection.
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The Physiology of Backcountry Caloric Burn

Hiking is one of the highest energy-demand aerobic activities in the world. Unlike flat treadmill walking, traversing variable outdoor substrate with an external backpack load recruits stabilizer muscles across the hips, glutes, core, and calves.

Metabolic Equivalent of Task (MET)

One MET is defined as the amount of oxygen consumed while sitting at rest (roughly 3.5 ml of O2 per kilogram of body weight per minute, or 1 kcal per kilogram per hour).

According to the Compendium of Physical Activities:

  • Walking flat trail at 3.0 mph: 5.3 METs
  • Hiking cross country with a 10–20 lb pack: 7.3 METs
  • Climbing steep alpine grades with a 30+ lb pack: 9.0 to 11.5 METs

Because calories burned scale directly with total mass (body weight plus loaded pack), carrying a 30-lb pack on a 6-hour mountain climb will burn between 3,000 and 4,500 kcal—exceeding what an athlete might burn running a half marathon.

How to Plan Your Trail Calorie Intake

  1. Select your measurement unit (imperial lb or metric kg).
  2. Enter your body weight and total loaded backpack weight.
  3. Input hiking duration, average speed, and estimated trail gradient.
  4. Receive instant estimates of total calories burned, caloric burn rate per hour, and target carb refueling needs.
Exercise Science Citations:

Ainsworth, B. E. et al. (2011). 'Compendium of Physical Activities: a second update of codes and MET values.' Medicine & Science in Sports & Exercise.

Nutrition Warnings
  • •Under-fueling on long alpine routes leads to hypoglycemia, impaired decision making, and hypothermia susceptibility.
  • •Always pack 200–300 calories per hour of endurance trekking in lightweight, dense nutrition.

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Frequently Asked Questions

Scientific explanations, practical field recommendations, and trail safety facts.

A 160-lb (72.5 kg) person carrying a 20-lb pack on moderate trails typically burns 450 to 600 calories per hour. Steep mountain ascents can burn 700 to 900+ calories per hour.