Reviewed by: David Chen, PhD, Exercise Physiology
Expert in metabolic rate and energy expenditure analysis for endurance sports.
Use this precise calculator to estimate the calories you burn while hiking, based on your body weight, duration, pace, and the weight of your backpack.
Hiking Calorie Calculator
Estimated Total Calories Burned:
Hiking Calorie Calculator Formula
Primary Formula (MET Method)
Where the **MET (Metabolic Equivalent of Task)** value changes based on the intensity of the hike (pace and load).
Formula Source: Compendium of Physical Activities (METs) Calculation Source: Verywell Fit / General Calorie Burn EstimatesVariables
- Body Weight (lbs): Your current weight. This is the primary driver of calorie expenditure, as more mass requires more energy to move.
- Hiking Duration (minutes): The total active time spent walking or hiking. Rest breaks should be excluded for accuracy.
- Backpack Weight (lbs): The weight of your gear, water, and food. Extra load significantly increases the MET value (intensity).
- Pace and Terrain (MET Value): A pre-defined Metabolic Equivalent of Task value representing the intensity of the activity (e.g., 6.0 for moderate hiking).
What is the Hiking Calorie Calculator?
The Hiking Calorie Calculator is a tool designed to estimate the total energy expenditure (measured in kilocalories, or kcal) for a specific hike. Unlike simple walking, hiking involves varied terrain, elevation changes, and often a backpack load, all of which dramatically increase the intensity of the exercise.
This estimate is based on the industry-standard MET formula, which relies on your personal weight and the physical intensity of the activity. Knowing your calorie burn is crucial for proper nutrition planning, especially on multi-day treks where maintaining energy balance is vital for performance and safety.
It provides hikers with a valuable metric for tracking fitness goals, managing weight, and ensuring adequate caloric intake both before and after their journey on the trail.
How to Calculate Hiking Calories (Example)
Let’s use an example of a 160-pound person hiking for 90 minutes with a 20-pound pack on moderate terrain (MET of 6.0 + pack adjustment).
- Convert Weight to Kilograms: 160 lbs + 20 lbs (pack) = 180 lbs total. 180 lbs / 2.20462 $\approx$ 81.65 kg.
- Determine MET Value: Start with a base MET of 6.0 for moderate hiking. Add 1.0 MET for the 20 lb pack, resulting in an effective MET of 7.0.
- Apply the Formula: Plug the values into the equation: $$ \text{Calories} = (\text{MET} \times 3.5 \times \text{Weight (kg)} / 200) \times \text{Duration (min)} $$
- Calculate: $\text{Calories} = (7.0 \times 3.5 \times 81.65 / 200) \times 90$.
- Final Result: $(10.00 \times 81.65 / 200) \times 90 \approx 514.39 \text{ Calories}$.
Related Calculators
- Trail Running Energy Burn Estimator
- Backpacking Load Index Calculator
- Daily Hydration Needs Calculator (Hiking)
- Altitude Sickness Risk Evaluator
Frequently Asked Questions (FAQ)
While based on scientific MET data, the calculator provides an estimate. Factors like personal fitness level, genetic metabolic rate, and true trail gradient (not captured by pace) can cause variations. It serves as a strong baseline but not a perfect measurement.
Yes, absolutely. The energy required to move mass is directly proportional to that mass. A heavier pack increases your total effective body weight, dramatically raising the work required by your muscles and thus increasing calorie expenditure.
MET (Metabolic Equivalent of Task) values are derived from laboratory studies measuring oxygen consumption for specific activities. Hiking METs are often adjusted based on speed, incline, and load to represent the increased physiological stress compared to a leisurely walk.
The standard MET formula often uses duration in minutes for granularity. Using minutes allows for more precise calculation and makes it easier for users to input short or non-standard hiking times accurately.