Hiking is one of the most accessible ways to get outside, build endurance, and burn calories — but the energy cost varies wildly depending on your pace, the terrain, and how much weight you carry. A flat, easy trail at a stroll burns far fewer calories than a steep, rocky ascent with a loaded pack. This Hiking MET Calculator uses the Metabolic Equivalent of Task (MET) values published in the Compendium of Physical Activities to estimate your calorie burn more accurately than a generic "walking" calculator.
Simply enter your weight, choose your hiking intensity and terrain, add your pack weight, and set your duration. The tool instantly estimates total calories burned, calories per hour, and calories per mile, and it shows the step-by-step math so you can see exactly how the estimate is built. Whether you're planning a day hike, training for a thru-hike, or just curious about your weekend ramble, this calculator gives you a realistic, personalized number.
🥾 Hiking Calorie Burn Estimator
📊 Results
How to Use This Tool
Using the Hiking MET Calculator is straightforward. Start by entering your body weight — you can switch between kilograms and pounds. Then select the hiking intensity that best matches your planned activity, from an easy flat trail to a very strenuous scramble. If you'll be carrying a backpack, enter its weight (including water and gear) — the calculator adds a small MET bonus for the extra load. Finally, set your duration in minutes or hours and hit Calculate.
The results show your total estimated calories burned, plus a per-hour and per-kilometer breakdown. A step-by-step breakdown reveals the underlying math: the base MET value, the pack adjustment, and the resulting calories per minute. You can use the quick preset buttons to load common scenarios, and the reset button clears everything for a fresh calculation.
How It Works
This calculator uses the Metabolic Equivalent of Task (MET) framework, the standard method for estimating energy expenditure in physical activities. One MET is the energy cost of sitting quietly, roughly 1 kcal per kilogram of body weight per hour. During hiking, your body works harder, so the MET value rises — for example, hiking on flat terrain at a moderate pace is about 3.5 METs, while a strenuous uphill climb can reach 7.5 METs or more.
The formula is:
Calories per minute = MET × 3.5 × weight (kg) / 200
This comes from the widely used equation that converts METs into kilocalories. The 3.5 represents the oxygen consumption of 3.5 ml/kg/min at rest, and the 200 converts that into a calorie figure. The calculator also adds a pack-weight adjustment of roughly 0.5 MET per 10 kg of carried load, reflecting the extra effort required to move that mass. The MET values themselves are drawn from the Compendium of Physical Activities, a research-backed resource maintained by Arizona State University.
Worked Examples
Example 1: Easy day hike
Weight: 70 kg · Intensity: 2.0 MET · Pack: 0 kg · Duration: 2 hours
Calories/min = 2.0 × 3.5 × 70 / 200 = 2.45 kcal/min
Total = 2.45 × 120 = 294 kcal
Example 2: Moderate hike with a 5 kg pack
Weight: 70 kg · Intensity: 5.0 MET · Pack: 5 kg · Duration: 90 min
Pack adjustment = 5/10 × 0.5 = 0.25 MET → total MET = 5.25
Calories/min = 5.25 × 3.5 × 70 / 200 = 6.43 kcal/min
Total = 6.43 × 90 = 579 kcal
Example 3: Strenuous backpacking
Weight: 80 kg · Intensity: 7.5 MET · Pack: 15 kg · Duration: 3 hours
Pack adjustment = 15/10 × 0.5 = 0.75 MET → total MET = 8.25
Calories/min = 8.25 × 3.5 × 80 / 200 = 11.55 kcal/min
Total = 11.55 × 180 = 2079 kcal
Tips & Best Practices
- Be honest about intensity. If you're hiking with friends and chatting easily, that's closer to 3.5 METs. If you're pushing hard and breathing heavily, use 5.0 or higher.
- Weigh your pack. A loaded backpack can add 10–20% to your calorie burn. Use a luggage scale if you have one.
- Account for elevation gain. The MET values here assume continuous hiking; steep ascents increase effort significantly. For very hilly routes, choose the next intensity level up.
- Use the per-hour figure for planning. If you're planning a multi-day trek, multiply your hourly burn by the number of hiking hours to estimate daily energy needs.
Factors Affecting Accuracy
This calculator provides an estimate, not a precise measurement. Individual metabolism, fitness level, temperature, and terrain all influence actual calorie burn. The MET values are averages from research studies and may not perfectly match your personal physiology. For the most accurate tracking, consider using a heart-rate monitor or a GPS watch with a built-in calorie algorithm. Also note that the pack adjustment is a simplified linear approximation; very heavy loads may have a slightly different effect.
Frequently Asked Questions
How many calories do I burn hiking for an hour?
For a 70 kg person, a moderate hike (3.5 MET) burns about 245 kcal per hour. A strenuous hike (7.5 MET) burns about 525 kcal per hour. Your exact number depends on your weight, pack, and pace.
Is hiking better than walking for weight loss?
Hiking typically burns more calories than walking on flat ground because of the varied terrain and elevation changes. It also engages more muscle groups, especially in the legs and core, and can be more enjoyable, which helps with consistency.
Can I use this calculator for trail running?
No — trail running has much higher MET values (around 9–12). This tool is specifically for hiking at walking speeds. For running, look for a dedicated running calorie calculator.
Why does pack weight matter?
Carrying extra weight increases the energy cost of every step. The MET adjustment accounts for that additional effort, making your estimate more realistic for backpacking trips.
Additional Resources
- Compendium of Physical Activities — the source of MET values used here.
- CDC: Measuring Physical Activity Intensity — helpful for understanding MET levels.
- National Park Service: Hiking — safety and planning tips for your next hike.