Hiking MET Table Explained: ACSM and Pandolf Formulas
Complete guide to hiking MET values and how they're used to calculate calories. Learn about ACSM and Pandolf formulas for hiking.
Hiking MET values range from 3 to 10 depending on speed, grade, terrain, and pack weight, allowing accurate calorie calculations using the formula kcal = MET x weight x hours.
Understanding MET (Metabolic Equivalent of Task) values is key to accurate calorie estimation for hiking. This guide explains the science behind our Hiking Calorie Calculator.
What is MET?
MET (Metabolic Equivalent of Task) represents the energy cost of physical activities:
- 1 MET = Resting metabolic rate (sitting quietly)
- 1 MET = ~1 kcal/kg/hour
- Higher MET = More intense activity
Basic MET Formula
Calories = MET × Weight (kg) × Time (hours)
Example:
- Activity: 5 MET hiking
- Weight: 70 kg
- Duration: 2 hours
- Calories: 5 × 70 × 2 = 700 kcal
Hiking MET Table
By Speed and Grade (ACSM-based)
| Speed | Flat (0%) | 5% Grade | 10% Grade | 15% Grade |
|---|---|---|---|---|
| 3 km/h | 2.5 MET | 3.5 MET | 4.5 MET | 5.5 MET |
| 4 km/h | 3.5 MET | 4.5 MET | 6.0 MET | 7.5 MET |
| 5 km/h | 4.5 MET | 6.0 MET | 7.5 MET | 9.0 MET |
| 6 km/h | 5.5 MET | 7.5 MET | 9.0 MET | 10.5 MET |
By Activity Type (Compendium of Physical Activities)
| Activity | MET Value |
|---|---|
| Walking, 4 km/h, level | 3.0 |
| Hiking, cross-country | 6.0 |
| Hiking, cross-country, moderate | 6.5 |
| Hiking, cross-country, vigorous | 7.0 |
| Backpacking, general | 7.0 |
| Mountain climbing, rock | 8.0 |
| Mountain climbing, ice | 10.0 |
The ACSM Walking Formula
The American College of Sports Medicine formula calculates oxygen consumption (VO2) for walking on grades:
Formula
VO2 = 0.1 × speed + 1.8 × speed × grade + 3.5
Where:
- VO2 is in ml/kg/min
- Speed is in m/min
- Grade is decimal (0.05 = 5%)
- 3.5 is resting VO2
Converting VO2 to MET
MET = VO2 / 3.5
Converting VO2 to Calories
Calories = (VO2 × weight × time) / 200
ACSM Example
Scenario: 70 kg person, 5 km/h, 10% grade, 1 hour
- Convert speed: 5 km/h = 83.3 m/min
- Calculate VO2: 0.1 × 83.3 + 1.8 × 83.3 × 0.1 + 3.5 = 26.3 ml/kg/min
- Calculate MET: 26.3 / 3.5 = 7.5 MET
- Calculate calories: (26.3 × 70 × 60) / 200 = 552 kcal
The Pandolf Formula
The Pandolf equation accounts for load carriage and terrain, originally developed for military applications.
Basic Pandolf Formula
M = 1.5×W + 2.0×(W+L)×(L/W)² + η×(W+L)×(1.5×V² + 0.35×V×G)
Where:
- M = Metabolic rate (watts)
- W = Body weight (kg)
- L = Load weight (kg)
- V = Velocity (m/s)
- G = Grade (%)
- η = Terrain coefficient
Our Simplified Implementation
Our calculator uses a modified Pandolf-based approach:
VO2 = Base + Walking Cost + Load Cost + Terrain Cost
Base = 3.5 ml/kg/min
Walking Cost = 0.1×v + 1.8×v×grade
Load Cost = η×(L/M)×(0.2×v + 0.5×v×grade)
Terrain Cost = (1-η)×0.1×v
Terrain Coefficients (η)
| Terrain | Coefficient | Description |
|---|---|---|
| Paved road | 1.0 | Smooth, firm surface |
| Dirt road | 0.9 | Packed dirt, minimal obstacles |
| Trail | 0.8 | Well-maintained hiking trail |
| Rough trail | 0.7 | Rocky, uneven terrain |
| Off-trail | 0.6 | Bushwhacking, very rough |
Pandolf Example
Scenario: 70 kg person, 15 kg pack, 5 km/h, 10% grade, trail terrain
- Convert: v = 83.3 m/min, grade = 0.1, η = 0.8
- Base: 3.5
- Walking Cost: 0.1×83.3 + 1.8×83.3×0.1 = 23.3
- Load Cost: 0.8×(15/70)×(0.2×83.3 + 0.5×83.3×0.1) = 3.6
- Terrain Cost: 0.2×0.1×83.3 = 1.7
- Total VO2: 3.5 + 23.3 + 3.6 + 1.7 = 32.1 ml/kg/min
- MET: 32.1 / 3.5 = 9.2 MET
- Calories: (32.1 × 70 × 60) / 200 = 675 kcal
When to Use Each Formula
Use ACSM When:
- Day hiking without significant load
- Well-maintained trails
- Steady, consistent pace
- Simpler calculation needed
Use Pandolf When:
- Backpacking with 10+ kg load
- Varied terrain (not just maintained trails)
- More comprehensive calculation needed
- Military or expedition planning
MET Lookup by Common Scenarios
Day Hiking
| Scenario | Speed | Grade | Pack | MET |
|---|---|---|---|---|
| Easy nature walk | 4 km/h | 2% | 2 kg | 3.5 |
| Moderate trail hike | 5 km/h | 5% | 5 kg | 5.5 |
| Challenging summit | 4 km/h | 15% | 5 kg | 7.0 |
| Strenuous mountain | 3 km/h | 20% | 10 kg | 8.0 |
Backpacking
| Scenario | Speed | Grade | Pack | MET |
|---|---|---|---|---|
| Light weekend | 5 km/h | 5% | 10 kg | 6.5 |
| Moderate trip | 4 km/h | 10% | 15 kg | 7.5 |
| Heavy expedition | 3 km/h | 15% | 20 kg | 8.5 |
| Extreme load | 2 km/h | 20% | 25 kg | 9.5 |
Accuracy and Limitations
ACSM Limitations
- Developed for treadmill walking
- May underestimate rough terrain
- Does not account for load
- Best for grades up to 15%
Pandolf Limitations
- Complex terrain coefficient selection
- May overpredict on technical trails
- Originally for military load carriage
- Less validated for recreational hiking
General Accuracy
| Formula | Expected Accuracy |
|---|---|
| ACSM (ideal conditions) | ±10-15% |
| ACSM (real trails) | ±15-25% |
| Pandolf (loaded) | ±15-25% |
| Pandolf (technical terrain) | ±20-30% |
Calculate Using These Formulas
Our calculators implement these formulas automatically:
- Hiking Calorie Calculator (both formulas)
- Backpacking Calorie Calculator (Pandolf default)
- 1 Hour Hiking Calculator
- 10 km Hiking Calculator