Calculating Calories Burned Hiking
If you're wondering how many calories last weekend's hike burned off, this hiking calculator is for you. Years and seasons pass, but hiking is still as popular as it's ever been. We tend to hike to stay fit, spend time with loved ones, meet new people, and explore the natural beauty of our planet. If you can't find time during the week to jog or cycle, hiking is a wonderful way to burn calories and stay active.
We try our best to make our calculators as precise and reliable as possible. However, this tool can never replace a professional doctor's assessment. If any health condition bothers you, consult a physician.
How Hiking Calorie Calculation Works
The base formula for calories burned during physical activity is:
Calories burned = MET × Weight (kg) × Time (hrs)
MET (Metabolic Equivalent of Task) is the amount of oxygen used per unit body mass during a given activity. For general hiking, the Ainsworth Compendium of Physical Activities gives a MET of approximately 5.3. However, the real challenge with hiking is accounting for slope.
This calculator uses Tobler's Hiking Function to estimate your hiking speed based on the trail's gradient:
Speed = W × e−3.5 × |slope + 0.05|
where W ≈ 6 km/h is the comfortable base speed on a trail. As the slope increases, your speed decreases, which means you spend more time on the trail and burn more calories. Downhill hiking also uses slightly less energy per hour than uphill (MET decreases with descent grade), which is captured by an adjusted MET formula.
The effect of carrying a backpack is modeled by scaling the calorie estimate by the ratio of (body weight + pack weight) to body weight alone — so a heavier pack directly increases total energy expenditure.
How to Use This Hiking Calculator
- Choose your unit system — Imperial (miles, feet, lbs) or Metric (km, m, kg).
- Enter trail distance (one-way) — the length of the trail from start to the turnaround point.
- Enter elevation gain — the total vertical ascent over the entire trail.
- Enter your body weight — your weight without gear.
- Enter backpack weight — set to 0 if you're not carrying a pack.
- Click Calculate to see your results.
The calculator will show calories burned going up and down, for both with and without a backpack, along with estimated hiking time and average speeds.
Example Hiking Calorie Calculation
Let's say Mark went on a hike that was 6 miles one-way (12 miles total round trip) with 2,500 ft of elevation gain. Mark weighs 150 lbs and carries an 18 lb backpack.
- Trail grade: 2,500 ft ÷ (6 miles × 5,280 ft/mile) × 100 ≈ 7.9%
- Without backpack: ~910 kcal uphill + ~540 kcal downhill = ~1,450 kcal total
- With backpack (18 lbs): ~1,020 kcal uphill + ~610 kcal downhill = ~1,630 kcal total
Note that these figures are approximate. Many real-world factors are not captured by the model — your individual fitness level, trail surface conditions, weather, rest stops, and hiking pace all affect actual energy expenditure. Use the results as a helpful estimate, not an exact measurement.
Frequently Asked Questions
How many calories does hiking burn per mile?
On flat terrain, a person weighing 150 lbs burns roughly 100 calories per mile. On steep uphill trails (e.g., 10% grade), this can rise to 150–200 calories per mile. The exact number depends on your weight, pack weight, and trail gradient.
Does a heavier backpack burn more calories?
Yes. Carrying extra weight requires more muscular effort and increases your metabolic rate proportionally to the added load. A 20 lb pack typically increases calorie burn by about 10–15% compared to hiking without a pack.
Is hiking good for weight loss?
Absolutely. A moderate 2-hour hike can burn 500–900 calories depending on your weight and trail difficulty. Combined with a balanced diet, regular hiking is an excellent way to create a calorie deficit and lose weight at a sustainable pace.
What is the difference between calories burned going up vs. down?
Uphill hiking requires significantly more energy because your muscles must work against gravity to lift your body weight. Descending is mechanically easier (gravity assists), so your metabolic rate is lower — though your muscles still work to control the descent, preventing injury.
How do I find my trail's elevation gain and distance?
Most trail apps (AllTrails, Gaia GPS, Komoot) list this information on each trail's page. Trail signage at trailheads also typically shows distance and elevation. Remember to enter the one-way distance — the calculator automatically accounts for the return trip.