4 Hour Hiking Calorie Calculator

Calculate calories burned during a four-hour hike based on weight, terrain, and elevation gain.

ACSM formula for walking on grade. Best for steady walking speeds on trails.

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About the 4 Hour Hiking Calorie Calculator

Learn more about the calculator and its creator

Jonas

Jonas

I have been an avid hiker for over 10 years, exploring trails across multiple continents. I built this calculator to help hikers accurately estimate calorie burn for their outdoor adventures.

A one-hour hike burns approximately 300 to 600 calories depending on body weight, speed, elevation gain, terrain, and pack load.

Calories Burned Hiking: Quick Answers

Estimates for a 70 kg (154 lb) person on moderate terrain with 4% grade:

Activity Calories Burned
30 minutes hiking 150-250 kcal
1 hour hiking 300-500 kcal
2 hours hiking 600-1,000 kcal
Hiking 5 km (3.1 miles) 250-400 kcal
Hiking 10 km (6.2 miles) 500-800 kcal
Hiking with 1000 ft elevation gain 400-600 kcal
Hiking with 10 kg (22 lb) pack +15-25% more calories

Use the calculator above for personalized results based on your specific parameters.

How the Hiking Calorie Calculator Works

This calculator uses two scientifically validated formulas: the ACSM walking formula for trail hiking and the Pandolf formula for hiking with pack loads. Enter your weight, duration, distance, and elevation gain to get accurate calorie estimates.

The Formulas

ACSM Walking Formula:

Calories = (VO2 × weight × time) / 200
where VO2 = 0.1×speed + 1.8×speed×grade + 3.5

Pandolf Formula (with pack load):

VO2 = Base + Walking Cost + Load Cost + Terrain Cost

When to Use Each Formula

  • ACSM: Day hikes, light loads, well-maintained trails
  • Pandolf: Backpacking, heavy packs (10+ kg), rough terrain

Tips for Accuracy

  • Use GPS or hiking apps for accurate distance and elevation data
  • Exclude rest stops from your hiking time
  • Include all pack weight (water, food, gear) for Pandolf calculations
  • Choose terrain factor carefully (0.6-1.0) based on trail conditions

Note: These formulas provide estimates with ±10-25% accuracy. Environmental factors like altitude and temperature can increase calorie burn by 10-30% beyond calculated values.

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