Calories Burned Hiking by Weight: 50-120 kg Chart

A 100 kg person burns approximately 40 percent more calories hiking than a 70 kg person covering the same distance and terrain.

Body weight is one of the primary factors in hiking calorie expenditure. This comprehensive guide provides weight-specific calculations for accurate planning.

Complete Weight-Based Calorie Chart

Calories Per Hour (Moderate Trail, 5% Grade)

Weight	Slow (4 km/h)	Moderate (5 km/h)	Fast (6 km/h)
50 kg (110 lb)	210 kcal	280 kcal	350 kcal
55 kg (121 lb)	230 kcal	305 kcal	380 kcal
60 kg (132 lb)	250 kcal	330 kcal	415 kcal
65 kg (143 lb)	270 kcal	360 kcal	450 kcal
70 kg (154 lb)	290 kcal	390 kcal	485 kcal
75 kg (165 lb)	315 kcal	415 kcal	520 kcal
80 kg (176 lb)	335 kcal	445 kcal	555 kcal
85 kg (187 lb)	355 kcal	470 kcal	590 kcal
90 kg (198 lb)	375 kcal	500 kcal	625 kcal
95 kg (209 lb)	395 kcal	530 kcal	660 kcal
100 kg (220 lb)	420 kcal	555 kcal	695 kcal
110 kg (243 lb)	460 kcal	610 kcal	765 kcal
120 kg (265 lb)	500 kcal	665 kcal	830 kcal

For personalized calculations, use our Hiking Calorie Calculator.

Hourly Burn by Duration

30 Minutes Hiking (Moderate Pace)

Weight	Flat	5% Grade	10% Grade
55 kg	100 kcal	130 kcal	165 kcal
70 kg	130 kcal	165 kcal	210 kcal
85 kg	155 kcal	200 kcal	255 kcal
100 kg	185 kcal	235 kcal	300 kcal

Use our 30 Minute Hiking Calculator.

1 Hour Hiking (Moderate Pace)

Weight	Flat	5% Grade	10% Grade
55 kg	200 kcal	260 kcal	330 kcal
70 kg	260 kcal	330 kcal	420 kcal
85 kg	310 kcal	400 kcal	510 kcal
100 kg	370 kcal	470 kcal	600 kcal

Use our 1 Hour Hiking Calculator.

2 Hours Hiking (Moderate Pace)

Weight	Flat	5% Grade	10% Grade
55 kg	400 kcal	520 kcal	660 kcal
70 kg	520 kcal	660 kcal	840 kcal
85 kg	620 kcal	800 kcal	1,020 kcal
100 kg	740 kcal	940 kcal	1,200 kcal

Use our 2 Hour Hiking Calculator.

Distance-Based Calorie Burn by Weight

Calories for 5 km Hike (5% Grade)

Weight	Time (min)	Calories
55 kg	60	260 kcal
70 kg	60	330 kcal
85 kg	60	400 kcal
100 kg	60	470 kcal

Use our 5 km Hiking Calculator.

Calories for 10 km Hike (5% Grade)

Weight	Time (min)	Calories
55 kg	120	520 kcal
70 kg	120	660 kcal
85 kg	120	800 kcal
100 kg	120	940 kcal

Use our 10 km Hiking Calculator.

Calories for 5 Mile Hike (5% Grade)

Weight	Time (min)	Calories
121 lb	100	430 kcal
154 lb	100	545 kcal
187 lb	100	665 kcal
220 lb	100	780 kcal

Use our 5 Mile Hiking Calculator.

Weight Impact on Specific Activities

Day Hike (4 hours, 12 km, 600m elevation)

Weight	Calories Burned
55 kg	1,350 kcal
70 kg	1,720 kcal
85 kg	2,090 kcal
100 kg	2,460 kcal
120 kg	2,950 kcal

Weekend Backpacking (2 days, 25 km/day)

Weight	Daily Calories	Total
55 kg	2,600 kcal	5,200 kcal
70 kg	3,300 kcal	6,600 kcal
85 kg	4,000 kcal	8,000 kcal
100 kg	4,700 kcal	9,400 kcal

Use our Backpacking Calorie Calculator.

Why Weight Matters So Much

The Physics

Hiking calorie burn is directly proportional to the work done against gravity:

Moving uphill: Lifting your body weight
Moving forward: Accelerating your mass
Balance: Stabilizing a heavier body

For every 10 kg of additional body weight, expect approximately 15% more calories burned.

Weight Category Differences

Weight Change	Calorie Change
50 kg → 70 kg	+40%
70 kg → 90 kg	+30%
90 kg → 110 kg	+22%

The effect is non-linear; lighter individuals see proportionally larger increases per kg gained.

Implications for Different Goals

Weight Loss Hiking

If you're hiking to lose weight:

Heavier hikers burn more calories (advantage)
Same hike = more deficit (advantage)
As weight decreases, burn decreases (plan for this)
Focus on duration and consistency

Performance Hiking

If you're training for endurance:

Lower weight = faster pace
Same effort = less calorie demand
Can cover more distance on same energy
Lighter pack helps too

Meal Planning

Calorie needs vary significantly by weight:

Weight	Daily Needs (Active)	Hiking Addition
55 kg	1,800 kcal	+400-600 kcal/hr
70 kg	2,200 kcal	+500-750 kcal/hr
85 kg	2,600 kcal	+600-900 kcal/hr
100 kg	3,000 kcal	+700-1,050 kcal/hr

Calculate Your Personal Burn

Use our weight-optimized calculators: