Free hiking calorie calculator. Estimate calories burned based on weight, duration, terrain, pace, pack weight, and elevation using MET values from the Compendium of Physical Activities.
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Find out exactly how many calories you burn during your hikes. This calculator uses MET (Metabolic Equivalent of Task) values from the 2024 Compendium of Physical Activities to provide accurate estimates based on your weight, terrain, pace, pack weight, and elevation changes.
Calorie burn during hiking depends on body weight, intensity, and duration. The MET system measures the energy cost of activities relative to rest. Hiking can range from 3.5 METs (easy trail walking) to over 16 METs (very steep terrain at fast pace). The formula multiplies your MET value by weight and duration to calculate total calories burned.
Calorie Burn Formula
Calories = MET × Weight (kg) × Duration (hours)Know how much food and water to bring on longer hikes to maintain energy levels.
Track calorie expenditure for weight loss goals and overall fitness planning.
See how different terrains and paces affect your energy expenditure.
Use calorie data to structure training hikes and build endurance progressively.
A 3-hour moderate hike with a daypack burns 800-1500 calories depending on terrain and pace.
Multi-day trips with heavy packs can burn 3000-5000+ calories per day.
Steep elevation gain significantly increases calorie burn—expect 2x or more vs flat terrain.
Running trails at faster paces dramatically increases MET values and calorie burn.
MET-based calculations are widely accepted in exercise science. Individual results vary based on fitness level, metabolism, and environmental factors. Consider this a good estimate—actual burn may vary by 10-20%.