How this Hiking Calories Burned Calculator works

Hiking calorie burn is mostly driven by three things: how long you move, how heavy you are (plus any backpack), and how hard the movement is (speed, slope, and terrain). This calculator uses a practical exercise‑physiology approach: it estimates your oxygen cost (VO₂) for walking/hiking, then converts that cost to calories. It’s designed for real-world hiking inputs (distance, time, elevation gain, and pack weight) rather than just a generic “hiking = X MET” guess.

We turn your distance and total time into average speed. Then we estimate your average grade (slope) using elevation gain divided by horizontal distance. Grade is written as a decimal: 10% grade = 0.10. Example: if you gain 500 ft over 3 miles, your grade is roughly (500 ft ÷ 15,840 ft) ≈ 0.0316 (about 3.2%). This is an average — real trails climb in bursts — but it’s a solid “overall difficulty” proxy.

The calculator uses a classic walking metabolic equation (often taught in exercise physiology and fitness certification contexts):

• VO₂ (mL/kg/min) = 0.1 × speed + 1.8 × speed × grade + 3.5

Where speed is in meters per minute (m/min). The first term is the horizontal cost of walking. The second term is the extra cost of moving uphill (that “1.8 × speed × grade” part). The final 3.5 represents resting oxygen consumption. When grade is zero (flat ground), the formula becomes a simplified walking estimate.

Carrying a pack makes hiking harder. Instead of pretending your pack is “free,” we apply a practical load model: we add 70% of your pack weight to your body weight when converting VO₂ to calories. Why not 100%? Because packs sit close to your center of mass and their cost varies by fit, terrain, and mechanics. This 70% factor is a realistic middle‑ground that generally matches how hikers feel: a pack matters a lot, but not as much as adding the same weight to your body.

Trails aren’t all equal. A smooth dirt path is different from loose rock, deep sand, or off‑trail scrambling. So we apply a terrain multiplier to better match real hiking:

• Easy trail: × 1.00 (packed dirt, gentle footing)
• Moderate: × 1.10 (roots, rocks, uneven sections)
• Rough: × 1.20 (rocky, steep, frequent stepping obstacles)
• Off‑trail / scramble: × 1.30 (route finding, boulders, hands needed at times)

This multiplier is intentionally conservative — it boosts calories without turning every rocky trail into a “mountain sprint.” If you hike very technical terrain at high intensity, your true burn can exceed the estimate.

Once VO₂ is estimated, we convert it to calories per minute using:

• kcal/min = (VO₂ × effectiveWeightKg) ÷ 200

Then calories burned are kcal/min × minutes × terrainMultiplier. The “÷ 200” conversion is a standard approximation that folds oxygen-to-energy conversion into a practical rule of thumb. It’s not perfect for every person (your efficiency and fuel mix change), but it’s very usable for hike planning.

• Total calories burned for the hike (best for planning).
• Calories per mile / km (helpful for comparing trails).
• Elevation intensity — how much difficulty comes from climbing.
• “Snack equivalents” to make the number feel real (and shareable).

Pro tip: For the most accurate estimate, use your actual hiking time (moving time) rather than total time with long breaks. If you want “whole outing” calories, include breaks — just remember you’ll be burning closer to resting energy during stops.

How to interpret your hiking calorie result

Hiking calories are best used as a planning estimate, not a “perfect” measurement. Wearables can over/under-estimate, trail conditions change, and your pace varies. Still, a consistent estimate is incredibly useful when you want to answer practical questions like: “How much food should I bring?”, “How big is the deficit if I’m cutting?”, or “Is this hike harder than my last one?”

• Under 250 kcal: Short or easy hike, lots of stops, or very light body/pack.
• 250–600 kcal: Typical 60–120 minute hike on moderate terrain.
• 600–1,200 kcal: Longer hike, meaningful elevation, or heavier pack.
• 1,200+ kcal: Big day hike, steep climbing, fast pace, or heavy load (backpacking).

Many people underestimate how much climbing costs. Even a “not that steep” trail can quietly add hundreds of calories if you’re ascending for miles. In the formula, elevation matters through the grade term (speed × grade), which is why a slow but steady climb can burn as much as a faster flat hike.

If your goal is weight loss, hiking is powerful — but appetite and post-hike cravings are real. A 700‑calorie hike can be “canceled” by one giant pastry. The trick is to use your hiking calories as a budget rather than a free pass: plan protein + hydration first, then add treats intentionally.

If you’re hiking for endurance, it can be smarter to replace some calories during the hike. Many hikers aim for a steady intake of carbs and electrolytes on longer outings. Your calorie result helps you gauge whether you’re doing a light hike (water is enough) or a long effort where snacks improve safety and enjoyment.

Example hiking calorie calculations (realistic scenarios)

Person: 160 lb (72.6 kg), Pack: 5 lb (2.3 kg)
Distance: 3 miles, Time: 60 minutes, Elevation gain: 300 ft
Terrain: Easy trail

This is a relaxed pace with a small climb. The calculator will estimate moderate VO₂ and a terrain multiplier near 1.00. You’ll usually land around a few hundred calories. It’s the kind of hike that feels “energizing” rather than exhausting, and it’s great for consistency.

Person: 190 lb (86.2 kg), Pack: 12 lb (5.4 kg)
Distance: 6 miles, Time: 2 hours 15 min, Elevation gain: 1,600 ft
Terrain: Moderate

Here the grade becomes meaningful. Even if the pace isn’t fast, elevation gain drives the uphill term in the equation. The moderate terrain multiplier adds a bit more. Results typically come out in the “big workout” range — enough that you’ll notice hunger later and might benefit from snacks on the trail.

Person: 145 lb (65.8 kg), Pack: 8 lb (3.6 kg)
Distance: 4 miles, Time: 1 hour 40 min, Elevation gain: 2,000 ft
Terrain: Rough

Shorter distance, but very steep and rocky. The terrain multiplier and high grade combine to push calorie burn up. This is a perfect case where “miles” are misleading — 4 steep miles can feel like 8 flat miles.

Person: 175 lb (79.4 kg), Pack: 35 lb (15.9 kg)
Distance: 10 miles, Time: 4 hours, Elevation gain: 1,200 ft
Terrain: Moderate

A heavy pack changes everything. Even with a moderate grade, your effective weight increases the calorie conversion. Over several hours, those extra calories add up fast — and that’s why backpackers need more food than day hikers.

Want to go viral? Screenshot your result and caption it: “This hike burned X calories… was it worth the post-hike burrito?” 🌯

Hiking Calories Burned: common questions

• Is this more accurate than a basic “MET hiking” calculator?

  Usually, yes — because it uses your actual speed (from distance + time) and your actual grade (from elevation gain). Many calculators assign one number to “hiking” regardless of slope and pace. This tool still estimates, but it responds to the variables that matter most.

• What if I don’t know my elevation gain?

  You can leave elevation gain at 0 to get a flat-ground estimate. For better accuracy, pull elevation gain from a trail app, a map, or your watch after the hike. Even a rough number is better than guessing.

• Should I enter total time or moving time?

  For “exercise calories,” use moving time. For “whole outing calories,” use total time (including breaks). Breaks lower average intensity, so your estimate will be closer to reality if you include them.

• Why does pack weight not add 1:1?

  Pack cost depends on fit, posture, terrain, and how close the load is to your center of mass. Using 70% is a reasonable middle setting for general hikers. If you carry weight awkwardly, your real burn may be higher.

• Does downhill hiking burn fewer calories?

  Often yes — but downhill can still be demanding, especially steep descents that require braking and stability. This calculator uses elevation gain (uphill) as the main slope driver. For mixed out-and-back routes, total elevation gain is usually a good input.

• How can I make this result more accurate?

  Use a realistic moving time, include pack weight, choose the correct terrain, and use elevation gain from an actual route. If you have a heart-rate monitor, compare this estimate to your wearable and adjust terrain (or time) to better match your personal response — then reuse that method for future hikes.

• Does this include “afterburn” calories?

  No. EPOC (“afterburn”) exists but is usually small for steady hiking compared to high-intensity intervals. Treat it as a bonus, not something to plan around.

• Can I use this for running or trail running?

  This page is tuned for walking/hiking. Running has a different energy relationship and usually higher impact cost. If you’re trail running, use a running calculator for best accuracy.