Hiking Calories Burned Calculator
Calculate how many calories you burn hiking based on your weight, duration, and trail difficulty
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Calories Burned Hiking
Calories by Duration (70 kg / 154 lbs)
| Duration | Leisure (3.5) | Moderate (5.3) | Vigorous (7.8) | Backpacking (9.0) |
|---|---|---|---|---|
| 30 min | 64 | 97 | 143 | 165 |
| 60 min | 129 | 195 | 287 | 331 |
| 90 min | 193 | 292 | 430 | 496 |
| 120 min | 257 | 390 | 573 | 661 |
| 180 min | 386 | 585 | 860 | 992 |
Calories by Weight (60 min moderate hiking)
Hiking vs Other Activities (60 min, 70 kg)
| Activity | Calories |
|---|---|
| 🥾Hiking (Moderate) | 195 |
| 🏃Trail Running | 360 |
| 🚴Mountain Biking | 312 |
| 🚶Walking (Brisk) | 158 |
| 🏊Swimming | 257 |
| ⛷️Cross-Country Skiing | 368 |
Source: MET values from 2024 Compendium of Physical Activities
How Many Calories Does Hiking Burn?
Quick Answer: Hiking burns approximately 370-500 calories per hour for a 155-pound person on moderate trails. Steep mountain hiking and backpacking can burn 500-700+ calories per hour.
Hiking is one of the most effective outdoor cardio activities for burning calories and improving overall fitness. Unlike walking on flat surfaces, hiking engages more muscle groups due to uneven terrain, elevation changes, and often carrying a backpack.
This calculator uses scientifically validated MET (Metabolic Equivalent of Task) values from the 2024 Compendium of Physical Activities. Hiking MET values range from 3.5 (leisure nature walks) to 12.0 (high altitude mountain hiking), reflecting the wide range of intensities possible.
Factors That Increase Hiking Calorie Burn
- Elevation gain: Uphill hiking can burn 50-100% more calories than flat terrain
- Backpack weight: Every 10 lbs adds 5-8% more energy expenditure
- Trail difficulty: Rocky, uneven terrain requires more stabilization effort
- Altitude: High altitude hiking increases metabolic demand
- Speed: Faster pace significantly increases calorie burn
Hiking for Weight Loss
Hiking is excellent for sustainable weight loss because it combines moderate-intensity cardio with strength training. The low-impact nature means you can hike for hours without excessive joint stress. A 3-hour moderate hike can burn over 1,000 calories while enjoying nature. Compare hiking with running or cycling to find your preferred outdoor activity.
