Hiking typically burns 300–600 calories per hour, depending on weight, pace, terrain, and pack load.
You came here for a straight answer and a useful way to size up trail energy use. The quick range above fits most day hikes. Your actual burn swings with body weight, grade, speed, and gear. Below you’ll find clear steps, real numbers, and ready-to-use tables you can carry into your next outing.
Calories Burned Hiking Per Hour: Real-World Ranges
Researchers group activities by intensity using METs (metabolic equivalents). A MET is a simple yardstick: 1 MET matches resting energy. Trail walking lands around 5–8 METs in common scenarios. A gentle loop with little climbing falls near 5 MET. A steady grade with a daypack trends closer to 7–8 MET. Backpacking with a heavier load can nudge higher.
Use this rule to estimate hourly burn:
Calories per hour ≈ MET × body weight (kg)
That’s it. No fancy tracker needed. Convert pounds to kilograms by dividing by 2.2. Then pick the MET that matches your route. If you prefer a vetted chart for cross-checking, see the Compendium of Physical Activities for hiking and backpacking entries, and the Harvard calorie chart for quick comparisons.
Snapshot Table: Hourly Burn By Weight And Intensity
The numbers below use two common trail intensities: a mellow path (5 MET) and a steady grade or daypack day (7.8 MET). Values show calories per hour.
| Body Weight (lb) | Easy Trail (5 MET) | Daypack Or Steep (7.8 MET) |
|---|---|---|
| 120 | ~272 | ~425 |
| 150 | ~340 | ~531 |
| 180 | ~408 | ~637 |
| 210 | ~476 | ~743 |
| 240 | ~544 | ~849 |
What Moves The Needle On Trail Calorie Burn
Body Weight
Heavier bodies burn more energy at the same pace and grade. The MET formula bakes this in. Double-check the table, then adjust for your exact weight with the quick equation.
Elevation Gain And Grade
Climbing adds cost. Even small grades raise oxygen demand. Long climbs or repeated rollers keep heart rate up and push your MET choice toward the higher end.
Speed And Breaks
A relaxed 2 mph stroll burns less per hour than a 3 mph push. Long photo stops drag the hourly average down. Short, steady breaks help keep output more even.
Pack Weight
A loaded daypack boosts workload. Backpacking with food, water, and shelter pushes intensity further. The Compendium lists daypack and backpack entries across the 7–8 MET range; heavier loads can exceed that on steep grades.
Surface And Conditions
Loose rock, steps, snow patches, or deep sand raise energy cost compared with firm, dry dirt. Hot or humid days feel harder too, as your body spends energy on cooling.
How To Estimate Your Calories For A Specific Route
Step 1: Convert Your Weight
Weight in kg = weight in lb ÷ 2.2. A 170 lb hiker is about 77 kg.
Step 2: Choose A MET That Fits The Plan
- Gentle loop, light rollers: use 5 MET.
- Marked climbs or steady grade, daypack: use 6–8 MET. A good middle pick is 7.8 MET for “daypack on hills.”
- Heavy overnight pack or big vert: bump to 8–9 MET for long stretches.
Step 3: Apply The Formula
Calories per hour = MET × weight (kg). With 77 kg and 7.8 MET, hourly burn ≈ 601 kcal. If your hike takes 2.5 hours of moving time, that’s roughly 1,500 kcal on trail.
Step 4: Adjust For Stops
Clock time isn’t the same as moving time. Subtract lunch and long views if you want a cleaner estimate. Or keep the total if you’re planning food intake for the day.
Calories Per Mile: A Handy Way To Plan Fuel
Some hikers prefer calories per mile. Divide your hourly burn by speed. If you burn 420 kcal per hour at 3 mph, that’s 140 kcal per mile. The table below uses a 70 kg (154 lb) hiker for both easy and hilly days.
| Pace (mph) | Flat/Easy 5 MET (kcal/mi) | Hilly/Pack 7.8 MET (kcal/mi) |
|---|---|---|
| 2.0 | 175 | 273 |
| 2.5 | 140 | 218 |
| 3.0 | 117 | 182 |
Worked Examples You Can Copy
Short Hills Before Lunch
Profile: 150 lb (68 kg), 1.5 hours moving, rolling grade, light daypack.
Pick a MET: 6.0 fits a modest climb day.
Math: 6.0 × 68 × 1.5 ≈ 612 kcal.
Half-Day Summit Push
Profile: 180 lb (82 kg), 3 hours moving, steady uphill, daypack with water and layers.
Pick a MET: 7.8 for a sustained climb with gear.
Math: 7.8 × 82 × 3.0 ≈ 1,918 kcal.
Overnighter With Food And Shelter
Profile: 210 lb (95 kg), 5 hours moving, mixed grades, loaded pack.
Pick a MET: 8.5 is a fair call for hours under a heavy load.
Math: 8.5 × 95 × 5.0 ≈ 4,038 kcal.
How Grade Shapes Energy Cost
Walking uphill raises cost fast; steep downhills can also spike demand when footing is tricky. Biomechanics research shows a U-shaped curve—work rises away from moderate slopes in either direction. Long, consistent grades make pacing and fueling easier than constant surges.
Picking The Right MET For Your Plan
Clues From The Route
- Elevation gain: 300–500 ft per mile leans “hilly.”
- Surface: rock steps, roots, scree, or sand raise the pick.
- Pack: water and safety kit are light; tents, food, and bear canisters are not.
- Pace: 3 mph on rough ground is ambitious; 2–2.5 mph is common on climbs.
Weather And Heat
Warm, humid days add strain. Cold wind can do the same. If your route stacks both heat and vert, choose the higher MET and carry more fluids and salts.
Fitness And Familiar Trails
Strong legs and smart pacing pull the number down a bit at the same speed. New hikers or folks coming back from time off can start with the higher pick until the route feels routine.
Fuel And Hydration Planning That Actually Works
Carbs, Fats, And Timing
On trail, carbs drive the bus. Shoot for small, frequent bites across the hike. Mix quick sugars (dried fruit, chews) with steadier carbs (tortillas, bars). Fats help on long days, but avoid heavy loads right before a climb.
Portions You Can Count
- Light loop, 1–2 hours: 200–400 kcal of snacks plus water.
- Half-day climbs: 400–800 kcal spread over the outing.
- Backpacking blocks: plan meals and 200–300 kcal snacks each hour you move.
Fluids And Electrolytes
Carry what the route needs, then add a margin. Hot days call for extra salts. Drink to thirst, but don’t go long stretches dry.
Fast Math Cards You Can Save
Per Hour Cheats
- 5 MET: weight (kg) × 5 = hourly calories.
- 6 MET: weight (kg) × 6 = hourly calories.
- 7.8 MET: weight (kg) × 7.8 = hourly calories.
- 9 MET: weight (kg) × 9 = hourly calories.
Per Mile Cheats
- Per mile = hourly calories ÷ mph.
- Common speeds: climbs 2–2.5 mph, rolling 2.5–3 mph.
Common Questions Hikers Ask (Answered In-Line)
Does Downhill Cost Less?
Yes, shallow downhills can cost less than flat walking. Very steep descents can swing the other way as your legs brake hard and footing slows you down.
Do Poles Change The Math?
Poles re-distribute work to the upper body and can smooth cadence on climbs. Total energy across an hour stays in the same ballpark for most folks, with better stability on rough sections.
What About Step Count?
Step totals vary with stride length and grade. Calorie math based on METs and weight remains steadier than steps for planning food and water.
Putting It All Together For Your Next Hike
Pick a MET from the route and gear. Multiply by your weight in kg. Multiply by moving hours. Carry snacks and water to match the number, then add a cushion for heat, extra vert, or detours. That’s a plan you can trust on any trail, from city park loops to alpine passes.