Calories Burned Hiking
Calculate how many calories you burn during hiking. Personalized results based on your weight and exercise duration using a scientifically validated MET value of 6.
Hiking Calorie Calculator
Hiking for 30 minutes
218 kcal
MET 6 · 73 kg · 435 kcal/hour
Calories Burned by Duration (Hiking)
How many calories you burn during hiking at different durations, based on your current weight of 160 lbs.
Calories Burned Hiking by Body Weight
The table below shows estimated calories burned during hiking for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 163 kcal | 327 kcal |
| 140 lbs (64 kg) | 191 kcal | 381 kcal |
| 160 lbs (73 kg) | 218 kcal | 435 kcal |
| 180 lbs (82 kg) | 245 kcal | 490 kcal |
| 200 lbs (91 kg) | 272 kcal | 544 kcal |
| 220 lbs (100 kg) | 299 kcal | 599 kcal |
| 250 lbs (113 kg) | 340 kcal | 680 kcal |
What 218 Calories Looks Like in Food
After 30 minutes of hiking, you would have burned the equivalent of:
2.8x Egg
78 cal each
2.3x Apple
95 cal each
2.1x Banana
105 cal each
1.7x Glass of Wine
125 cal each
1.6x Can of Soda
140 cal each
1.1x Bowl of Rice
206 cal each
About Hiking and Calorie Burn
Hiking on moderate terrain combines cardiovascular exercise with the mental health benefits of spending time in nature. Unlike treadmill walking, hiking involves varied terrain, elevation changes, and natural obstacles that engage stabilizer muscles and improve balance. Research shows that hiking in natural settings reduces cortisol levels, lowers blood pressure, and improves mood more effectively than indoor exercise. The uneven terrain also forces your body to work harder, burning more calories than walking on flat ground.
Understanding the MET Value
Hiking has a MET (Metabolic Equivalent of Task) value of 6. This means hiking burns 6 times more energy than sitting at rest. The formula used is: Calories = MET x Weight (kg) x Duration (hours). For example, a 70 kg person doing hiking for 1 hour would burn approximately 420 calories. MET values are sourced from the Compendium of Physical Activities, the gold standard reference for exercise energy expenditure research.
Tips to Maximize Your Hiking Calorie Burn
- Wear trail shoes or hiking boots with ankle support
- Bring more water than you think you need: at least 0.5 liters per hour
- Use trekking poles to reduce knee stress by up to 25% on descents
- Start with shorter, well-marked trails and gradually increase difficulty
- Check weather conditions and tell someone your hiking plan before heading out
Muscles Worked During Hiking
Category
Cardio
Intensity
Moderate
MET Value
6
Equipment
Hiking boots
How We Calculate Calories Burned During Hiking
Our hiking calorie calculator uses the MET (Metabolic Equivalent of Task) formula, the same method used by exercise physiologists and health researchers worldwide. The formula is straightforward:
Calories = MET x Body Weight (kg) x Duration (hours)
For hiking with a MET value of 6, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do hiking for 30 minutes (0.5 hours), you would burn approximately 218 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The MET value of 6 for hiking represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Hiking vs. Other Activities
See how hiking compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
Walking
MET 3.5 · Low · Cardio
~127 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~181 cal / 30 min (160 lbs)
Running
MET 9.8 · High · Cardio
~356 cal / 30 min (160 lbs)
Weightlifting
MET 6 · Moderate to High · Strength
~218 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~435 cal / 30 min (160 lbs)
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Frequently Asked Questions
How many calories does hiking burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 218 calories during 30 minutes of hiking. This is based on a MET value of 6. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of hiking?
The MET (Metabolic Equivalent of Task) value for hiking is 6. This means hiking burns 6 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is hiking good for weight loss?
Yes, hiking is an effective exercise for weight loss. With a MET value of 6, it burns a significant number of calories per session. A 160-lb person burns about 435 calories per hour. Combined with a balanced diet, regular hiking can help create the calorie deficit needed for weight loss.
How does body weight affect calories burned during hiking?
Body weight significantly impacts calorie burn during hiking. A 120-lb person burns about 163 calories in 30 minutes, while a 250-lb person burns approximately 340 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does hiking work?
Hiking primarily works the Quadriceps, Hamstrings, Glutes, Calves, Core, and Hip Flexors. Regular practice helps strengthen these muscle groups and improve overall fitness.