How Many Calories Does Hiking Burn? Complete Guide
Learn how many calories hiking burns based on duration, distance, terrain, elevation, and pack weight. Includes charts and calculator links.
A one-hour hike burns approximately 300 to 600 calories depending on body weight, speed, elevation gain, terrain, and pack load.
Hiking is one of the most effective and enjoyable ways to burn calories while enjoying nature. Unlike gym workouts, hiking engages multiple muscle groups as you navigate varied terrain, climb hills, and balance on uneven surfaces.
Quick Calorie Reference Chart
| Activity | Calories (70 kg / 154 lb) | Calories (90 kg / 198 lb) |
|---|---|---|
| 30 min flat trail | 150-200 kcal | 190-260 kcal |
| 1 hour moderate trail | 300-450 kcal | 400-580 kcal |
| 2 hours with elevation | 600-900 kcal | 780-1,150 kcal |
| 3 hours mountain hike | 900-1,400 kcal | 1,150-1,800 kcal |
| Full day (6+ hours) | 1,800-3,000 kcal | 2,300-3,800 kcal |
For personalized calculations, use our Hiking Calorie Calculator.
Main Factors Affecting Calorie Burn
1. Body Weight
The heavier you are, the more calories you burn. A 90 kg person burns approximately 30% more calories than a 70 kg person doing the same hike.
Calorie burn per hour by weight:
- 55 kg (121 lb): 250-400 kcal
- 70 kg (154 lb): 300-500 kcal
- 85 kg (187 lb): 360-600 kcal
- 100 kg (220 lb): 420-700 kcal
See our complete Calories Burned Hiking by Weight Chart.
2. Hiking Speed (Pace)
Faster hiking burns more calories per hour but covers more distance in less time.
| Pace | Speed | Calories/Hour (70 kg) |
|---|---|---|
| Leisurely | 3 km/h (1.9 mph) | 200-280 kcal |
| Moderate | 5 km/h (3.1 mph) | 350-450 kcal |
| Brisk | 6.5 km/h (4 mph) | 450-550 kcal |
| Fast | 8 km/h (5 mph) | 550-700 kcal |
For detailed pace-based data, see our Hiking Calories by Pace Chart.
3. Elevation Gain
Climbing burns significantly more calories than flat hiking. Every 100 meters of elevation gain adds roughly 50-80 extra calories.
Calorie boost from elevation (per hour, 70 kg):
- Flat (0% grade): Base calories
- Gentle (5% grade): +25% calories
- Moderate (10% grade): +50% calories
- Steep (15%+ grade): +75-100% calories
Check our elevation-specific calculators for precise estimates.
4. Pack Weight
Carrying a backpack dramatically increases calorie burn. The Pandolf formula shows that a 15 kg pack can increase energy expenditure by 20-30%.
| Pack Weight | Additional Calories |
|---|---|
| 5 kg (11 lb) | +8-12% |
| 10 kg (22 lb) | +15-20% |
| 15 kg (33 lb) | +22-28% |
| 20 kg (44 lb) | +28-35% |
For backpacking-specific calculations, use our Backpacking Calorie Calculator.
5. Terrain Type
Rough terrain requires more energy due to balance adjustments and careful foot placement.
| Terrain | Energy Multiplier |
|---|---|
| Paved road | 1.0x (baseline) |
| Dirt road | 1.1x |
| Maintained trail | 1.2x |
| Rocky trail | 1.4x |
| Off-trail/bushwhacking | 1.6x |
Learn more in our Hiking Calories by Terrain guide.
Hiking vs Other Activities
How does hiking compare to other exercises?
| Activity | Calories/Hour (70 kg) |
|---|---|
| Hiking (moderate) | 350-450 kcal |
| Walking (flat, 5 km/h) | 250-300 kcal |
| Running (8 km/h) | 500-600 kcal |
| Cycling (moderate) | 400-500 kcal |
| Swimming (moderate) | 400-500 kcal |
For a detailed comparison, see Hiking vs Walking Calories.
Calories by Hiking Duration
30 Minutes of Hiking
- Flat trail: 120-180 kcal
- Moderate elevation: 150-220 kcal
- Steep climb: 180-280 kcal
Use our 30 Minute Hiking Calculator.
1 Hour of Hiking
- Flat trail: 250-350 kcal
- Moderate trail: 350-500 kcal
- Mountain hiking: 450-650 kcal
Use our 1 Hour Hiking Calculator.
2+ Hours of Hiking
For longer hikes, calorie burn becomes significant:
- 2 hours: 600-1,000 kcal
- 3 hours: 900-1,500 kcal
- 4 hours: 1,200-2,000 kcal
Use our 2 Hour, 3 Hour, or 4 Hour hiking calculators.
Calories by Hiking Distance
Miles
Kilometers
How to Maximize Calorie Burn While Hiking
- Add elevation: Seek out hilly trails
- Carry a pack: Even a daypack adds calories
- Increase pace: Push yourself on easier sections
- Choose rough terrain: Natural trails burn more than paved paths
- Extend duration: Longer hikes burn more total calories
- Use trekking poles: Engages upper body muscles
Accuracy Considerations
Calorie calculations are estimates. Factors that can affect accuracy:
- Individual metabolism variations (±10-15%)
- Fitness level (fit hikers may be more efficient)
- Environmental conditions (heat, cold, altitude)
- Rest breaks (exclude from active hiking time)
For the most accurate estimates, use our Hiking Calorie Calculator with your specific parameters.