Free Tool
Hiking Calorie Calculator | Free Calorie Burn Estimator
Calculate how many calories you burn hiking. Estimates based on weight, duration, terrain, and elevation gain using MET values from exercise science research.
Built by an engineer who chases finish lines and is obsessed with data. Thomas Prommer — technology executive who has worked with Google, Apple, Nike, Adidas, Netflix and other global brands. Also an Ironman finisher, HYROX Pro Division competitor, and marathon runner. These tools combine engineering rigor with real race experience.
Hiking Calorie Calculator
Estimate calories burned hiking based on your weight, duration, terrain type, and elevation gain.
How This Calculator Works
This calculator uses the MET (Metabolic Equivalent of Task) method from the Compendium of Physical Activities. Hiking MET values range from 3.5 (easy flat trail) to 9.0 (steep ascent with heavy pack). The formula is: Calories = MET × weight (kg) × duration (hours). Elevation gain is factored in by adjusting the MET value upward based on incline percentage, following research from Pandolf et al. (1977) and Minetti et al. (2002).
FAQ
How many calories does hiking burn per hour?
A 70 kg (154 lb) person burns roughly 350–550 calories per hour hiking, depending on terrain difficulty and pace. Steeper trails and carrying a backpack increase the burn significantly.
Does hiking burn more calories than walking?
Yes. Hiking on varied terrain with elevation changes burns 30–80% more calories than walking on flat ground at the same pace, due to higher MET values and greater muscle engagement.
How does elevation gain affect calorie burn?
Each 100 m of elevation gain adds roughly 40–60 extra calories for a 70 kg person. Steep uphills (>15% grade) can more than double the calorie burn compared to flat walking.
What MET value is used for hiking?
The Compendium of Physical Activities assigns MET values of 3.5 for easy flat-trail walking, 6.0 for moderate cross-country hiking, and up to 9.0 for steep mountain hiking with a heavy pack.