Hiking Calories Burned Calculator
Calculate hiking calories by body weight, duration, trail grade, and pack load. Compare easy trails, moderate terrain, hill hiking, and backpacking-style effort.
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Hiking calories: quick answer and calculator
At your current setting of 160 lb and easy trail hiking at MET 4.5, choose a common duration or jump straight to the calculator.
15 min
86
kcal
30 min
171
kcal
60 min
343
kcal
Search intent brief
Hiking calories by trail grade, pack load and active time
Hiking calorie burn changes sharply with trail grade, terrain, pace, elevation gain, and pack weight. Easy scenic hiking should use a lower MET than hill hiking or loaded backpacking.
Selected estimate
MET 4.5
Easy trail hiking
160 lb, 30 min
171
calories
160 lb, 60 min
343
calories
95 kg, 30 min
224
calories
When to use this calculator
Best for trail hikes, day hikes, hilly walks, backpacking segments, and outdoor calorie estimates where moving time can be separated from scenic stops or breaks.
Source checkpoint
Source checkpoint: Calorique separates easy trail hiking, moderate hiking, hill hiking with a day pack, and backpacking-style uphill effort instead of forcing every hike into one calorie number.
Hiking Calorie Calculator
Easy trail hiking for 30 minutes
171 kcal
MET 4.5 · 73 kg · 343 kcal/hour
Quick Answer: Hiking Calories for 15, 30 and 60 Minutes
Hiking calorie burn changes sharply with trail grade, terrain, pace, elevation gain, and pack weight. Easy scenic hiking should use a lower MET than hill hiking or loaded backpacking. Using easy trail hiking at MET 4.5, your current 160 lb setting burns about 86 calories in 15 minutes, 171 calories in 30 minutes, and 343 calories in 60 minutes.
15 minutes
86 kcal
Easy trail hiking at MET 4.5 for your selected weight of 160 lbs.
30 minutes
171 kcal
Common workout benchmark for hiking using active time only.
60 minutes
343 kcal
One-hour estimate at MET 4.5; subtract long rests or inactive coaching time.
160 lb, 30 minutes
171 kcal
Standard comparison row for hiking at MET 4.5.
These are planning estimates from the MET equation. Count only active work time when long rests separate sets or rounds.
Hiking Calories by Intensity
Choose the row that best matches your real session. The same activity can produce very different calorie estimates depending on pace, resistance, hills, rest time, equipment, and how continuous the effort is.
| Style / Intensity | MET | Code | 155 lb: 30 min | Your 15 min | Your 30 min | Your 60 min | Use When |
|---|---|---|---|---|---|---|---|
| Easy trail hiking | 4.5 | - | 166 kcal | 86 kcal | 171 kcal | 343 kcal | Use for flatter trails, casual pace, or frequent scenic stops. |
| Moderate hiking | 6 | - | 221 kcal | 114 kcal | 229 kcal | 457 kcal | Best default for steady trail hiking with uneven ground and some elevation. |
| Hill hiking with day pack | 7 | - | 258 kcal | 133 kcal | 267 kcal | 533 kcal | Use for sustained climbs, rolling terrain, or a light day pack. |
| Backpacking uphill / heavy pack | 8.5 | - | 314 kcal | 162 kcal | 324 kcal | 648 kcal | Use for loaded hiking, steep climbs, or backpacking sections where breathing is hard. |
MET estimates are planning values, not lab measurements. Track the same activity consistently over time rather than treating a single calorie number as exact.
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. Metric benchmark: a 95 kg person burns about 224 kcal in 30 minutes or 449 kcal in 60 minutes at the selected MET value of 4.5.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 129 kcal | 257 kcal |
| 140 lbs (64 kg) | 150 kcal | 300 kcal |
| 160 lbs (73 kg) | 171 kcal | 343 kcal |
| 180 lbs (82 kg) | 193 kcal | 386 kcal |
| 200 lbs (91 kg) | 214 kcal | 429 kcal |
| 210 lbs (95 kg) | 225 kcal | 450 kcal |
| 220 lbs (100 kg) | 236 kcal | 472 kcal |
| 250 lbs (113 kg) | 268 kcal | 536 kcal |
What 171 Calories Looks Like in Food
After 30 minutes of hiking, you would have burned the equivalent of:
2.2x Egg
78 cal each
1.8x Apple
95 cal each
1.6x Banana
105 cal each
1.4x Glass of Wine
125 cal each
1.2x Can of Soda
140 cal each
0.8x 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
Easy trail hiking has a MET (Metabolic Equivalent of Task) value of 4.5. This means easy trail hiking burns 4.5 times more energy than sitting at rest. The formula used is: calories = MET x 3.5 x body weight in kg / 200 x minutes. For example, a 70 kg person doing easy trail hiking for 1 hour would burn approximately 331 calories. MET values are sourced from the Compendium of Physical Activities and should be treated as useful estimates, not exact lab measurements.
Hiking MET Values by Sub-Activity (Compendium of Physical Activities)
The 2024 Compendium of Physical Activities (Ainsworth et al., updated from 2011) breaks hiking into specific sub-activities, each with its own MET value reflecting the metabolic cost of that movement pattern. Use the table below to match your training to a closer estimate.
| Sub-activity | MET | Compendium Code | Calories / 30 min (160 lbs) | Notes |
|---|---|---|---|---|
| Easy trail hiking | 4.5 | — | 171 | Use for flatter trails, casual pace, or frequent scenic stops. |
| Moderate hiking | 6 | — | 229 | Best default for steady trail hiking with uneven ground and some elevation. |
| Hill hiking with day pack | 7 | — | 267 | Use for sustained climbs, rolling terrain, or a light day pack. |
| Backpacking uphill / heavy pack | 8.5 | — | 324 | Use for loaded hiking, steep climbs, or backpacking sections where breathing is hard. |
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 standard MET oxygen-cost equation, a common method used in exercise science and public-health research. For this calculation we use easy trail hiking at MET 4.5. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
For easy trail hiking with a MET value of 4.5, 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 172 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 selected MET value of 4.5 for easy trail 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
~133 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~191 cal / 30 min (160 lbs)
Running
MET 9.8 · High · Cardio
~373 cal / 30 min (160 lbs)
Weightlifting
MET 6 · Moderate to High · Strength
~229 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~457 cal / 30 min (160 lbs)
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View All ActivitiesMethodology & Calorie Burn Data Sources
How we calculate hiking calorie burn: The MET (Metabolic Equivalent of Task) value of 6 for hiking comes from the Compendium of Physical Activities (Ainsworth et al.), a standardized reference used in exercise and public-health research. Calorie expenditure follows the formula: kcal/min = (MET x 3.5 x weight in kg) / 200, then multiplied by duration.
- MET value for hiking: 6 (low MET = light, 3-6 = moderate, >6 = vigorous per ACSM classification).
- Body weight scaling: heavier individuals burn more calories per minute at the same activity. Our calculator adjusts based on your input weight.
- Duration scaling: linear with time at constant intensity. Real workouts may include warm-up, cool-down, and rest periods affecting average MET.
- Individual variation: actual burn varies ±10-20% based on fitness level, body composition, exercise efficiency, and metabolic rate.
- EPOC (afterburn effect): high-intensity activities may burn additional calories post-workout, but that extra burn varies widely and is not included in baseline figures.
Authoritative US health/fitness sources:
- 2024 Adult Compendium of Physical Activities - activity categories and MET values
- Physical Activity Guidelines for Americans - federal activity guidance
- CDC adult physical activity overview - activity recommendations for adults
Health Disclaimer: Calorie burn estimates are general guidance, not precise measurements. Wearable devices (Apple Watch, Fitbit, Garmin) using heart rate provide more personalized estimates. Always consult a physician before starting an exercise program, especially if you have heart conditions, diabetes, or are pregnant. Never use exercise to "earn" food in a way that disrupts a healthy relationship with eating.
Reviewed by Brazora Monk · Last updated 2026 · MET values per Compendium of Physical Activities
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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 171 calories during 30 minutes of hiking. This is based on a MET value of 4.5 for easy trail hiking. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of hiking?
The default MET (Metabolic Equivalent of Task) value for hiking is 6, while the selected training style uses MET 4.5. This means easy trail hiking burns 4.5 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?
Hiking has a selected MET value of 4.5, which means it burns a moderate amount of calories. A 160-lb person burns about 343 calories per hour. While not the highest calorie-burning activity, consistency is key for weight loss. Regular hiking combined with a calorie-controlled diet can contribute to gradual, healthy weight loss.
How does body weight affect calories burned during hiking?
Body weight significantly impacts calorie burn during hiking. At the selected MET value of 4.5, a 120-lb person burns about 129 calories in 30 minutes, while a 250-lb person burns approximately 268 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.
Should hiking calories include rest stops?
Usually no. Log moving time separately when possible. Long viewpoints, lunch stops, photos, trailhead waiting, and water breaks lower the session average and should not be counted as continuous hiking.
How many calories does hiking burn per hour?
At the selected MET value of 4.5, a 160-lb person burns about 343 calories per hour during hiking. A 120-lb person burns about 257 calories per hour, while a 200-lb person burns about 429 calories per hour.