Hiking Calories Calculator
Calculate calories burned hiking — elevation gain significantly increases energy expenditure beyond flat-surface walking.
Reviewed October 7, 2026 Runs in your browser — inputs are never stored
This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.
About the Hiking Calories Calculator
The hiking calories calculator estimates energy burned on the trail from your weight, time and elevation gain. It starts from 6 METs for hiking and adds 0.5 MET for every 100 m climbed, up to 9 METs, because climbing takes much more energy than walking on the flat. Carrying a heavy pack increases the burn further.
How to use it
- 1Enter your weight in kilograms.
- 2Enter the hike duration in minutes.
- 3Enter total elevation gain in metres and press Calculate.
Worked example
a 70 kg hiker on a 3-hour hike with 400 m of climbing works at 8 METs, burning about 8 × 70 × 3 = 1,680 kcal.
How it works
Formula
Calories = MET × Weight (kg) × Duration (hours). MET increases with elevation gain.
Common use cases
- Planning food for day hikes
- Comparing routes
- Logging outdoor activity
Frequently asked questions
A:Yes — elevation gain increases MET significantly. Hiking steep terrain at 600m+ gain per hour approaches MET 9+.
A:Flat hiking: MET ~6; moderate elevation: ~7; steep trails: ~8–9.
A:For a 70 kg person on moderate terrain, a 5-mile (8 km) hike burns roughly 400–600 calories.
A:Yes — a loaded pack increases effective weight and energy expenditure.
A:Hiking's uneven terrain, elevation changes, and longer duration make it more demanding than flat walking.
Reviewed for accuracy · Last updated October 7, 2026
Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).
CalcWisee Editorial Team
Calculator development and formula review
CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.
Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards
References & sources