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Calculate calories burned while hiking based on your weight, duration, terrain difficulty, and pack weight.
Calories Burned
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calories
This calculator uses MET (Metabolic Equivalent of Task) values to estimate calories burned while hiking:
Formula: Calories = MET × Weight (kg) × Duration (hours)
Pack weight adds to the MET value: 20 lbs adds +1.5 MET, 40 lbs adds +3.0 MET, with linear scaling between.
A 170-lb person burns approximately 430-530 calories per hour hiking, depending on terrain. Flat trails burn around 430 cal/hr, moderate hills 510 cal/hr, and steep climbs 630+ cal/hr.
Yes, significantly. Carrying a 20-lb pack increases calorie burn by about 28%, while a 40-lb pack increases it by 56%. This is factored into the calculator based on your pack weight.
Both are excellent for weight loss. Running burns more calories per minute, but hiking is lower impact and can be sustained longer. Hiking steep terrain with a pack can match running's calorie burn while being easier on joints.
Higher altitude increases calorie burn by 10-30% due to reduced oxygen and increased effort. However, this calculator uses standard MET values and doesn't account for altitude effects.
A moderate pace (about 2-3 mph on moderate terrain) keeps you in the aerobic zone where fat burning is optimized. You should be able to hold a conversation while hiking.
This calculator uses research-based MET values and is accurate within 10-15% for most people. Actual calorie burn varies based on fitness level, metabolism, age, and hiking efficiency.
Yes! Hiking 3-4 times per week combined with a balanced diet can create a significant calorie deficit. A weekly total of 5-6 hours of hiking can help you lose 1-2 lbs per week.
Eat a light meal 1-2 hours before hiking for energy. Bring snacks for hikes over 2 hours. Refuel within 30-60 minutes after hiking with protein and carbs to aid recovery.
This calculator provides estimates only and should not be used as a substitute for professional medical advice. Actual calorie burn varies based on individual factors including age, gender, fitness level, and metabolism. Consult with a healthcare provider before starting any new exercise program, especially if you have pre-existing health conditions. Always hike within your ability level and carry appropriate safety equipment.