Hiking Calories Calculator
A 70 kg person hiking cross-country terrain burns about 221 kcal in 30 minutes. Adding a backpack raises that to around 257 kcal, and steep uphill hiking reaches roughly 294 kcal. Load and gradient drive the number far more than distance.
What is Hiking Calories Calculator?
Hiking is walking with two extra variables: gradient and pack weight. Both raise the metabolic cost substantially, which is why a mountain day burns far more than the same distance on flat ground.
Duration is the other factor. A four-hour hike accumulates a large total even though the per-minute rate is moderate.
MET values used
| Activity intensity | MET |
|---|---|
| Flat trail walking | 3.5 |
| Cross-country hiking | 6 |
| Hiking with a backpack | 7 |
| Steep uphill hiking | 8 |
How to use this calculator
- Choose metric (kg) or imperial (lb).
- Enter your body weight.
- Enter how long you exercised, in minutes.
- Select the intensity that best matches your effort — each option shows its MET value.
- Read your total burn, the per-minute rate, and the equivalent time walking.
How calories burned are calculated▾
Every activity has a MET value — a metabolic equivalent where 1 MET is the energy you use sitting still. This calculator uses the ACSM metabolic equation, which converts a MET value and your body weight into a calorie burn rate. MET values come from the Compendium of Physical Activities, a standard reference used in exercise research. Pick the intensity that matches what you actually did; the table below shows every option and its MET value.
kcal per minute = MET × 3.5 × body weight (kg) ÷ 200
Total kcal = kcal per minute × duration (minutes)Source: ACSM metabolic equation; MET values from the Compendium of Physical Activities.
Frequently asked questions
How much does a backpack add?▾
A loaded pack typically raises burn by 15–25% over the same terrain unladen. The effect scales with pack weight relative to your body weight.
How many calories does a 10 km hike burn?▾
For a 70 kg hiker on moderate terrain, roughly 600–800 kcal depending on gradient and pack. Steep ascent can push it above 1,000 kcal.
Does altitude matter?▾
Yes. Above about 2,500 m, reduced oxygen availability raises perceived effort and metabolic cost, though pacing usually drops to compensate.
Are trekking poles worth it?▾
They reduce leg loading on descents and engage the upper body, slightly raising total burn while lowering joint stress.
Related calculators
References & method
- ACSM metabolic equation; MET values from the Compendium of Physical Activities.
Every formula, its published source and its assumptions are listed on our methodology page. This page is written for information and has not been reviewed by a clinician.
Read the methodology →These figures are estimates from population formulas, not medical advice. Individual needs vary. If you are pregnant, managing a medical condition, or under 18, talk to a doctor before changing your diet.