Hiking vs Walking Calories: What Burns More?

Hiking typically burns 30 to 50 percent more calories than walking at the same pace due to elevation changes, uneven terrain, and pack weight factors.

While both activities are excellent for health and fitness, understanding the calorie differences can help you choose the right activity for your goals.

Direct Comparison Chart

Speed	Walking (Flat)	Hiking (Trail)	Difference
4 km/h (2.5 mph)	200 kcal/hr	280 kcal/hr	+40%
5 km/h (3.1 mph)	260 kcal/hr	370 kcal/hr	+42%
6 km/h (3.7 mph)	320 kcal/hr	460 kcal/hr	+44%

Values for 70 kg (154 lb) person. Hiking assumes moderate trail with 5% average grade.

For precise calculations, use our Hiking Calorie Calculator.

Why Hiking Burns More Calories

1. Elevation Changes

Walking is typically done on flat surfaces. Hiking involves climbs and descents that significantly increase energy expenditure.

Impact of elevation:

5% grade: +25% calories vs flat
10% grade: +50% calories vs flat
15% grade: +80% calories vs flat

Even moderate hills add substantial calorie burn that flat walking cannot match.

2. Uneven Terrain

Natural trails require constant micro-adjustments for balance:

Rocky surfaces engage stabilizer muscles
Root-covered paths require higher leg lifts
Soft ground (sand, mud) increases effort

Terrain effect on calories:

Surface	Multiplier
Sidewalk/road	1.0x
Dirt path	1.1x
Forest trail	1.2-1.3x
Rocky terrain	1.4x
Sand/soft ground	1.5-2.0x

3. Pack Weight

Hikers often carry gear. Even a light daypack adds calorie burn:

3 kg pack: +5-8% calories
7 kg pack: +12-15% calories
15 kg pack: +20-28% calories

Walkers rarely carry significant weight.

4. Muscle Engagement

Hiking engages more muscle groups:

Quadriceps and hamstrings: Climbing and descending
Glutes: Stepping over obstacles
Core: Maintaining balance on uneven surfaces
Upper body: Using trekking poles, carrying pack

Walking primarily uses leg muscles in repetitive, efficient patterns.

Calorie Comparison by Duration

30 Minutes

Activity	Calories (70 kg)
Walking (flat, 5 km/h)	130 kcal
Hiking (trail, 5% grade)	180 kcal
Hiking (steep, 10% grade)	220 kcal

1 Hour

Activity	Calories (70 kg)
Walking (flat, 5 km/h)	260 kcal
Hiking (trail, 5% grade)	360 kcal
Hiking (steep, 10% grade)	450 kcal

2 Hours

Activity	Calories (70 kg)
Walking (flat, 5 km/h)	520 kcal
Hiking (trail, 5% grade)	720 kcal
Hiking (steep, 10% grade)	900 kcal

Use our 1 Hour Hiking Calculator for personalized results.

When Walking Burns Similar Calories

Walking can approach hiking calorie burn with modifications:

Power walking: Fast-paced walking (6.5+ km/h)
Walking stairs: Simulates elevation gain
Weighted walking: Carrying a weighted vest
Nordic walking: Using poles engages upper body
Incline treadmill: Simulates uphill hiking

Which Is Better for Weight Loss?

Hiking advantages:

Burns more calories per hour
More engaging (reduces perceived effort)
Full-body workout
Often done for longer durations

Walking advantages:

More accessible (anywhere, anytime)
Lower injury risk
Easier to maintain consistency
Can be done daily

For weight loss, the best activity is the one you'll do consistently. A daily 30-minute walk may burn more total calories weekly than a monthly 3-hour hike.

Practical Recommendations

Choose Walking If:

You want daily exercise
You have limited time
You prefer low-impact activity
You need accessibility (urban environment)

Choose Hiking If:

You have 1-2+ hours available
You want maximum calorie burn per session
You enjoy nature and varied terrain
You want a full-body workout

Combine Both for Best Results

Day	Activity	Duration	Est. Calories
Mon	Walking	30 min	130 kcal
Wed	Walking	30 min	130 kcal
Fri	Walking	30 min	130 kcal
Sat	Hiking	2 hours	700 kcal
Weekly Total		4 hours	~1,090 kcal

Calculate Your Burn

Use these tools to calculate your specific calorie burn: