Hiking uphill burns roughly 6–12 METs—about 300–900 calories per hour for 70–90 kg hikers, depending on grade, pace, and pack.
Steep climbs feel hard for a reason: you’re moving your body against gravity while stabilizing on uneven ground. The energy cost rises with slope, speed, and carried load. This guide shows simple ways to estimate your burn on climbs, with numbers grounded in the Compendium of Physical Activities and the standard MET calorie formula used in exercise science.
Calories Burned During Uphill Hiking: The Quick Math
Researchers summarize intensity using METs (metabolic equivalents). One MET is resting effort. Hiking across varied terrain sits near 6 METs, while hill climbing ranges higher, and backpack weight pushes it further. The basic calorie math many coaches use is:
Calories per minute ≈ MET × 3.5 × body mass (kg) ÷ 200
From there, multiply by minutes for a session total. This approach scales neatly by body size and time and matches standard guidance.
What Drives The Number Up Or Down
- Slope: steeper grades raise vertical work per step.
- Pace: slower movement cuts time efficiency; faster movement hikes the hourly burn.
- Pack: extra weight boosts the cost, especially on climbs.
- Footing: rocks, sand, and mud add stabilizing work.
- Altitude & Heat: thinner air and heat stress raise effort for many hikers.
Early Estimates You Can Trust
The Compendium lists hiking, cross-country at about 6 METs, and climbing hills from roughly 6.3 METs (no load) up to 8–9 METs with heavier packs. Those values align with field and treadmill data on uphill walking and running. Using the formula above gives a practical range for most outings.
Table 1: Hourly Burn On Climbs (By Body Mass)
Assumptions: moderate grade/no load ≈ 6.3 METs; steeper or loaded climbs ≈ 8.3 METs. Use these as planning ranges, then refine with your route and pace.
| Body Mass | Moderate Uphill (~6.3 METs) | Steeper/Loaded (~8.3 METs) |
|---|---|---|
| 60 kg | ~400 kcal/hour | ~525–540 kcal/hour |
| 70 kg | ~465 kcal/hour | ~610–620 kcal/hour |
| 75 kg | ~495–500 kcal/hour | ~650–655 kcal/hour |
| 80 kg | ~530 kcal/hour | ~695–705 kcal/hour |
| 90 kg | ~600 kcal/hour | ~780–790 kcal/hour |
How Grade And Pace Shape Your Burn
Slope and speed interact. At a gentle climb, you may hold 2.5–3.0 mph. On a longer, steeper segment, many hikers settle near 1.8–2.3 mph. Matching typical speeds to MET values gives useful per-mile numbers for trip planning.
Rule Of Thumb For Route Planning
- Rolling climbs (5–9%): 6–7 METs for most hikers without a heavy pack.
- Extended climbs (10–15%): 8–9 METs common, higher with big loads.
- Short, steep pitches (>15%): time at very high effort; hourly average depends on how much of the day sits in these grades.
Why Packs Change Everything
A 9–20 kg pack increases the vertical work each step. The Compendium lists hill walking with modest loads around the high-7 to 8+ MET range and the heaviest loads near 9 METs. On long days, that difference adds hundreds of calories.
Turn METs Into Your Numbers
Here’s a fast method you can run before a hike:
- Pick a MET for the steepest average grade you expect (6–7 for moderate hills, 8–9 for steeper or loaded climbs).
- Use the formula:
MET × 3.5 × kg ÷ 200 × minutes. - Adjust by pack weight: bump the MET up 0.5–1.5 for heavier loads.
- Cross-check with distance:
calories per mile ≈ calories per hour ÷ mph.
Worked Examples
Example A: 75 kg hiker on a moderate climb (6.3 METs) for 90 minutes.
Per minute: 6.3 × 3.5 × 75 ÷ 200 ≈ 8.27 kcal. Session: 8.27 × 90 ≈ 744 kcal.
Example B: Same hiker, long steep climb with a 10–12 kg pack (~8.3 METs) for 75 minutes.
Per minute: 8.3 × 3.5 × 75 ÷ 200 ≈ 10.89 kcal. Session: 10.89 × 75 ≈ 817 kcal.
Fueling And Pacing For Climbing Days
Long climbs are smoother when you match intake to output. Aim for steady carb sources (fruit bars, chews, sandwiches) plus fluids and sodium on hot days. Many hikers do well with 30–60 g of carbs per hour on sustained climbs, adjusting by gut comfort and trip length. A steady, nose-breathing pace often delivers the best time-to-exhaustion for a full-day route.
Pack Choices That Save Energy
- Weight: keep base weight lean; trim duplicate items.
- Fit: a snug hip belt shifts load from shoulders to hips.
- Traction: shoes with reliable grip cut slip costs on loose slopes.
- Trekking Poles: poles add stability and share load with your upper body on grades.
Estimating By Distance: Calories Per Mile On Climbs
Per-mile planning helps with meal packing. Convert hourly burn using an expected climbing speed. The figures below assume a 75 kg hiker.
| Grade & Assumed Speed | Hourly Burn (MET-Based) | Calories Per Mile |
|---|---|---|
| ~5% at ~2.5 mph (≈6.3 METs) | ~495–500 kcal/hour | ~195–200 kcal/mile |
| ~10% at ~2.0 mph (≈8.3 METs) | ~650–655 kcal/hour | ~320–330 kcal/mile |
| ~15% at ~1.8 mph (≈9.0 METs) | ~705–710 kcal/hour | ~390–395 kcal/mile |
How To Dial In A More Precise Estimate
Want a tighter number for a specific route? You can borrow the treadmill walking equation used by coaches. It links speed and grade to oxygen cost, which converts neatly to calories using the same MET method.
Simple Steps With The Walking Equation
- Convert speed to meters per minute:
mph × 26.8. - Use:
VO2 (ml/kg/min) = 0.1 × speed + 1.8 × speed × grade + 3.5. - Get METs:
VO2 ÷ 3.5. - Convert to calories with the same per-minute formula, then multiply by time.
Example: 2.2 mph on a 10% grade for a 75 kg hiker. Speed is 2.2 × 26.8 = 58.96 m/min. VO2 ≈ 0.1 × 58.96 + 1.8 × 58.96 × 0.10 + 3.5 ≈ 5.90 + 10.61 + 3.5 ≈ 20.01 ml/kg/min. That’s ~5.7 METs at the chosen speed. Calories per minute ≈ 5.7 × 3.5 × 75 ÷ 200 ≈ 7.46 kcal; one hour ≈ 447 kcal. If you move faster on the same grade, METs rise and so do calories.
Route Features That Shift Energy Cost
Technical Steps And Scrambling
Hands-on moves slow you down while spiking short bursts of effort. The average for the hour can still land near the MET ranges above, but the feel is punchier.
Surface And Traction
Scree, fresh snow, deep sand, and wet roots each add stabilizing work. Expect a faster rise in breathing rate at the same speed compared with firm trail.
Heat, Cold, And Wind
Thermoregulation costs energy. Hot climbs increase sweat loss and can nudge heart rate higher. Cold can add shivering and stiffen movement if layers aren’t dialed in.
Altitude
As elevation rises, oxygen pressure drops. Many hikers slow pace at the same perceived effort, which trims hourly burn but extends total time on trail. Net effect depends on route length.
Use These Numbers For Smart Planning
Once you translate grade and pace into METs, you can forecast daily intake, choose snacks, and set water breaks. Build a small buffer for detours, photos, and trail chats. If a route stacks multiple steep segments, expect energy needs near the high end of the ranges above.
Trusted References For The Math
The MET definition and intensity tiers come from public health authorities. The activity-specific values for hiking, climbing hills, and loaded walking are maintained in the Compendium used by researchers and trainers. If you like to tinker, the walking equation shown above is the field-standard path from grade and speed to VO2, METs, and final calorie totals.
Link-Outs For Deeper Detail
See the CDC’s MET overview for intensity ranges, and the Compendium’s walking and hiking entries for hill and pack values.
Bottom Line For Climbs
For most adults, hill walking lands near 6–7 METs on rolling grades and 8–9 METs for steeper or loaded climbs. That translates to roughly 400–800+ calories per hour from 60–90 kg. Plug your own mass and minutes into the formula, set a realistic pace, and you’ll pack food and fluid with confidence.