Hiking calorie burn by intensity
Estimates use the formula kcal = MET × weight (kg) × hours, with MET values from the 2011 Compendium of Physical Activities. Figures are gross burn — they include the calories you would have burned at rest.
| Intensity | MET | kcal / 30 min* | kcal / 60 min* |
|---|---|---|---|
| General hiking, cross-country | 6.0 | 210 | 420 |
| Hiking with a loaded pack | 7.3 | 256 | 511 |
| Steep uphill hiking | 8.0 | 280 | 560 |
*For a 70 kg (154 lb) person. Use the calculator above for your own weight.
Burn by body weight
At a typical intensity for hiking (7.3 METs), here's how the burn scales with body weight:
| Body weight | 15 min | 30 min | 60 min |
|---|---|---|---|
| 55 kg (121 lb) | 100 | 201 | 402 |
| 70 kg (154 lb) | 128 | 256 | 511 |
| 85 kg (187 lb) | 155 | 310 | 620 |
| 100 kg (220 lb) | 182 | 365 | 730 |
Getting more from hiking
- Elevation gain is the main driver: log it, not just distance.
- A 10 kg pack raises the burn roughly 10% — weight on your back counts like weight on your body.
- Trekking poles spread the work to your upper body and spare your knees on descents.
Want the bigger picture? Your workout is one slice of total daily burn — estimate the whole thing with the TDEE calculator, or compare against 25+ other activities in the calories burned calculator.
More activities
- 🚶 Walking
- 🏃 Running
- 🐢 Jogging
- 🚴 Cycling
- 🏊 Swimming
- 🏋️ Weightlifting
- 🪢 Jumping Rope
- 🧘 Yoga
- 🤸 Pilates
- 🚣 Rowing
- ⚙️ Elliptical
- 🪜 Stair Climbing
- 💃 Dancing
- 🏀 Basketball
- ⚽ Soccer (Football)
- 🎾 Tennis
- ⛳ Golf
- 🔥 HIIT Workouts
- 🥊 Boxing
- 🛶 Kayaking
- 🌱 Gardening
- 🧹 Housework & Cleaning
- 🧍 Standing
- 😴 Sleeping
- 🏸 Badminton
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011. [link]
Frequently asked questions
How many calories does a 3-hour hike burn?
On rolling terrain, a 75 kg hiker burns roughly 1,200–1,400 kcal in three hours — more with serious climbing or a heavy pack.
Does downhill hiking burn calories?
Yes, about 60–70% of flat-walking cost — eccentric muscle braking does real work, which is also why descents cause more soreness.