A 5-mile hike burns about 400–1,100 calories, depending on body weight, pace, elevation, and pack load.
Hikers ask this all the time because planning snacks, water, and training hinges on the energy you’ll spend. The short answer depends on a few levers: your body mass, how fast you move, the grade, and whether you’re carrying extra weight. Use the guide below to pin down a number you can trust, then tweak it for your route.
Calories Burned From A 5-Mile Hike: Real-World Ranges
To build a solid estimate, start with a steady trail pace. Many day hikes land near 2.5 to 3.0 mph on mixed terrain. That puts a five-mile outing at about 1 hour 40 minutes to 2 hours of movement. The tables and steps here use standard MET values for “hiking, cross-country” and then adjust for speed and hills.
At A Glance: 5-Mile Calorie Estimates By Weight
This table uses a common MET of 6.0 for hiking on mixed, mostly level ground. It shows total calories for five miles at two popular paces.
| Body Weight | 5 Miles @ 2.5 mph | 5 Miles @ 3.0 mph |
|---|---|---|
| 125 lb (57 kg) | 680 kcal | 570 kcal |
| 155 lb (70 kg) | 840 kcal | 700 kcal |
| 185 lb (84 kg) | 1,010 kcal | 840 kcal |
| 210 lb (95 kg) | 1,140 kcal | 950 kcal |
Why do the numbers drop when you speed up? You finish the distance in less time. Energy cost per minute stays similar; total time changes the final tally.
How The Math Works (And Why It’s Trustworthy)
Energy burn scales with MET, body weight in kilograms, and time. One MET equals the energy cost of sitting. Hiking on varied ground sits near 6.0 MET. Calories per minute equal 0.0175 × MET × body weight (kg). Multiply by minutes on trail to reach a total for your distance.
What Moves The Needle Most
Four variables have the biggest sway: body mass, pace, grade, and carried load. Tweak each one to dial in your number for a five-mile route.
Body Weight
Heavier bodies spend more energy to travel the same distance. That’s why two partners on the same trail can log very different totals even at the same pace.
Pace And Time On Feet
For distance-based goals, time matters. A quicker tempo trims minutes, which trims total burn. For fitness-based goals, a slower, steady walk may raise your total because you’re moving longer.
Hills And Technical Terrain
Climbing raises the metabolic load. Rolling, rocky miles also increase demand through extra stabilizing work. Downhills usually cost a bit less per minute than flat ground, but footing can slow you down, which adds minutes back in.
Pack Weight
Water, winter layers, a camera, and kid gear add up. Extra load bumps your MET level. Even a light daypack can nudge totals higher; a heavy pack does even more.
Source-Based Benchmarks You Can Trust
The MET range for walking and hiking comes from the Compendium of Physical Activities, which lists “hiking, cross country” at 6.0 MET and higher values for hill grades and loaded travel. For typical hikers, the calorie chart from Harvard Health Publishing matches these ranges across 30-minute blocks, which you can scale by time and distance.
Step-By-Step: Build Your Own 5-Mile Estimate
Grab a calculator and match these steps to your route and speed. A quick two-minute pass gives you a feel for your number; a longer pass lets you factor hills and a pack.
1) Convert Your Weight To Kilograms
Divide your body weight in pounds by 2.2046. A 155-lb hiker weighs about 70 kg; a 185-lb hiker sits near 84 kg.
2) Pick A MET For Your Route
Flat to rolling singletrack with a light pack: 6.0 MET. A steep climb with switchbacks may land near 7.0–9.0 MET with no pack, higher with load. The Compendium entries list grades and loads with clear values you can plug in.
3) Estimate Time For Five Miles
Use pace: miles ÷ mph = hours. At 2.5 mph, five miles takes 2 hours. At 3.0 mph, it takes 1 hour 40 minutes (1.67 hours).
4) Do The Calorie Math
Calories = MET × weight (kg) × hours. A 70-kg hiker at 6.0 MET for 2 hours lands near 840 kcal. The same hiker at 1.67 hours nets about 700 kcal.
When Trails Climb Or Packs Get Heavier
Use this table to see how common scenarios change totals for a mid-range body weight. The values assume a 155-lb hiker (70 kg) over five miles at a 2.5 mph moving pace.
| Scenario | MET Used | 5-Mile Total (155 lb) |
|---|---|---|
| Rolling, light daypack | 6.0 | 840 kcal |
| Steady climb, no load | 7.0 | 980 kcal |
| Steep climb, no load | 8.8 | 1,230 kcal |
| Hill hike with 25 lb pack | 7.5 | 1,050 kcal |
These are starting points, not hard limits. Every trail is different. A boulder garden slows the clock. A smooth forest road speeds it up. Wind, heat, and altitude can add strain as well.
Worked Examples You Can Copy
Light Day Hike, Mixed Terrain
Profile: 125 lb, light pack, rolling trail, 2.5 mph. Use 6.0 MET. Time is 2 hours. Calories = 6.0 × 57 × 2 = 684 ≈ 680 kcal.
Moderate Pace On Easier Ground
Profile: 185 lb, light pack, smoother trail, 3.0 mph. Use 6.0 MET. Time is 1.67 hours. Calories = 6.0 × 84 × 1.67 ≈ 840 kcal.
Steep Grade With No Pack
Profile: 155 lb, sustained climb. Use 8.8 MET from hill climbing entries. Time is 2 hours. Calories = 8.8 × 70 × 2 ≈ 1,230 kcal.
How This Compares To Other Activities
Looking at half-hour chunks, Harvard’s chart lists hiking at 170, 216, and 252 kcal for 125, 155, and 185 lb. That slots near or above brisk walking and under hard running. Over five miles, totals stack up fast because trail time builds up.
Dial In Your Fuel Plan
Once you have a range, set up your snacks. Many hikers aim for 150–250 kcal per hour on the move, with water and electrolytes to match weather and sweat rate. For short outings, you may carry just a bottle and a small bar. For longer, stack quick carbs with some salty items.
Ways To Burn More (If That’s Your Goal)
Pick Trails With Climb
Uphill grades raise MET values. A mild grade adds a modest bump; a long, steep ridge adds a lot.
Add Time On Feet
Stretch the route a mile or two. The math is linear for flats and small hills, so calories track with minutes.
Carry A Bit More
A heavier pack costs more energy. Keep it safe for your back and knees. Spread weight close to your body and at mid-back height.
Calorie Math For Loops With Climb And Descent
Many outings climb for half the distance and descend the rest. Here’s an easy way to handle that without a stopwatch. Split the route into two parts. Use a higher MET for the uphill half (7.0–9.0 based on steepness) and a lower MET for the downhill half (3.3–3.8 for steady down on trail). Convert each half to time using your usual uphill and downhill speeds, then add the two calorie results.
How To Measure Your Pace On Trail
You don’t need a fancy watch to nail pace. Three simple options work well:
Use Landmarks
Pick a signed trail junction or lake on the map. Note the mile mark and the time when you pass it. Do the same at the next landmark. Distance divided by minutes gives mph between those points.
Count Steps For A Minute
On flat ground, many hikers sit near 100–120 steps per minute with a natural stride. If you know your average steps per mile from a previous walk, you can back-solve an mph that matches your current cadence.
Phone GPS In Airplane Mode
Most phones record distance just fine with the radio off. Start a track, stash the phone, and check after you finish. Low-signal areas drain batteries, so carry a small power bank on longer days.
Common Estimating Mistakes (And Easy Fixes)
Using A Running Rule For Trails
Rules like “100 calories per mile” fit steady road running better than hiking. Trail time and grade swing far wider, so lean on MET math instead.
Ignoring Snack And Water Stops
Short breaks add minutes. If you pause often for photos or views, pad your time by 5–10% before you run the numbers.
Picking One MET For All Terrain
Switch to a hill value for long climbs and a lower value for long descents. Your total will match feel much better.
Smart Ways To Recover After A Calorie-Heavy Day
Refuel with a mix of carbs and protein within an hour or two of finishing. Stretch calves, hip flexors, and quads. Sip fluids through the evening, and plan an easy walk the next day to loosen up. Your next five-mile outing will feel smoother and the numbers will stay in the same ballpark.
Method Notes
All figures here use the standard MET method and the Compendium’s entries for hiking, climbing hills, and loaded walking. MET math is an estimate, not a lab test. Fitness level and economy of movement shift the true cost a bit from person to person.
Bottom Line
A five-mile hike can land near the energy burn of a long gym session. Your number depends on mass, minutes, and terrain. Use the tables and steps here to set a smart range, then pack snacks and water that match it.