Last Updated on July 27, 2026 by Daniel Globe
Hiking combines aerobic exercise, changing terrain, and time outdoors in one activity. It can raise your heart rate, challenge your legs and core, and provide a break from everyday routines. How many calories you burn depends heavily on your body weight, pace, trail grade, terrain, and whether you carry a pack, so a single calorie number does not fit every hike.
Quick Answer
A 155-pound adult may burn roughly 390 calories per hour hiking at a normal pace through fields and hillsides, about 440 calories per hour hiking cross-country, and more than 500 calories per hour on steeper hills. These are estimates based on 2024 Compendium MET values, not guarantees for every hiker.
Hiking also offers benefits beyond calorie burn. Regular physical activity supports cardiovascular health, stronger muscles and bones, weight management, sleep, and mental well-being. Time in natural settings may also help reduce perceived stress and improve mood, although hiking should not be treated as a substitute for medical or mental-health care.
Key Takeaways
- Calories burned while hiking vary with body weight, pace, incline, terrain, duration, and pack weight.
- For a 155-pound adult, common hiking activities can range from roughly 280 calories per hour at a slow pace to more than 500 calories per hour on harder terrain.
- Choose trails by distance, elevation gain, terrain, weather, current conditions, and your actual fitness level—not by an “easy” or “hard” label alone.
- Carry the Ten Essentials, including navigation, water, food, layers, illumination, first aid, emergency shelter, and appropriate emergency supplies.
- Check weather and trail alerts before leaving, share your trip plan, stay within your limits, and turn around when conditions deteriorate.
At a Glance
| Time Required | A beginner day hike may last 1–4 hours; route length and elevation can change this substantially. |
| Difficulty | Easy to strenuous depending on distance, elevation gain, footing, weather, altitude, and pace. |
| Tools Needed | Navigation, water, food, appropriate footwear and clothing, headlamp, first aid, sun protection, emergency shelter, and other Ten Essentials appropriate to the trip. |
| Cost | Many local trails are free. Parking, permits, entrance fees, transportation, and gear costs vary by location. |
How Hiking Burns Calories
Your muscles require energy every time you climb, descend, balance on uneven ground, or carry a backpack. The harder your body works, the more energy it generally uses.
The 2024 Adult Compendium of Physical Activities expresses exercise intensity in metabolic equivalents, or METs. One MET represents approximately the energy used at rest. Higher MET values represent greater energy demands.
Calories Burned by Hiking Intensity
The Compendium lists several hiking-related activities rather than treating every hike as the same workout. The estimates below use its standard MET-to-calorie conversion for a 155-pound adult.
| Hiking Activity | MET Value | Approx. Calories/Hour at 155 lb |
| Slow hiking or ambling through fields and hillsides, no load | 3.8 | 281 |
| Normal hiking or walking through fields and hillsides, no load | 5.3 | 391 |
| Cross-country hiking | 6.0 | 443 |
| Hill climbing, 6–10% grade, moderate-to-brisk pace, no load | 7.0 | 517 |
| Hiking with a daypack / organized walking with a daypack | 7.8 | 576 |
For a 155-pound adult, changing from normal hiking on rolling terrain to brisk hill climbing can raise the estimate from about 391 to 517 calories per hour.
How to Calculate Your Hiking Calories
The Compendium provides this standard estimate:
Calories per minute = MET × 3.5 × body weight in kilograms ÷ 200
Multiply the result by the number of minutes you hike. To convert pounds to kilograms, divide your weight in pounds by 2.2046.
For example, a 155-pound person weighs about 70.3 kilograms. At 6.0 METs for cross-country hiking:
6.0 × 3.5 × 70.3 ÷ 200 × 60 ≈ 443 calories per hour.
Note: MET calculations are estimates, not laboratory measurements of your personal calorie use. Age, fitness, body composition, temperature, altitude, movement efficiency, rest stops, and individual metabolism can make your actual result different.
The Impact of Terrain, Incline, and Pack Weight
Hiking uphill generally requires more energy than walking at the same pace on level ground. Uneven rocks, loose soil, sand, repeated climbs, and technical footing may also make you work harder because your muscles continually adjust your balance and stride.
Pack weight matters too. The 2024 Compendium gives higher MET values for several load-carrying and backpacking activities than for ordinary level walking. That does not mean you should deliberately overload your pack to burn calories; extra weight also increases fatigue and can make a difficult trail less safe.
Hiking Versus Walking on Level Ground
A level walk can still provide useful aerobic exercise. However, hills, uneven terrain, and a backpack can make hiking more demanding than ordinary walking at a similar pace. The Compendium lists level walking around 2.8–3.4 mph at 3.8 METs, compared with 5.3 METs for normal hiking through fields and hillsides and 6.0 METs for cross-country hiking.
Maximizing Physical Benefits
You do not need to turn every hike into an all-out workout. A steady pace on rolling terrain may provide moderate aerobic activity, while fast uphill sections can become vigorous. The CDC recommends that adults generally work toward at least 150 minutes of moderate-intensity aerobic activity each week, or an equivalent amount of vigorous activity, along with muscle-strengthening activity on at least two days.
If you enjoy intervals, brief sections of faster walking on safe terrain can increase intensity. Jog only where the trail, visibility, footing, and your fitness make it appropriate.
Pro Tip: For a more useful calorie estimate, record your body weight, total moving time, trail elevation profile, pack weight, and approximate pace instead of relying only on distance.
Choosing the Right Hiking Trail
Selecting an appropriate hiking trail is one of the most important steps in planning a safe and enjoyable outing. Beginners usually do best on well-marked routes with manageable distance, modest elevation change, dependable footing, and an obvious turnaround point.
Do not rely on an “easy,” “moderate,” or “difficult” label by itself. Trail-rating systems vary. Look at the details behind the rating.
Check Distance and Elevation Gain
Distance tells only part of the story. A short route with a steep climb can be harder than a much longer flat route. Check total distance, elevation gain, maximum altitude, expected hiking time, and whether the route is an out-and-back, loop, or point-to-point trail.
Study the Terrain
Rocky footing, loose scree, sand, mud, stream crossings, exposed ridges, snow, and ice can make a trail substantially harder. Technical terrain also slows your pace, so an estimated hiking time based only on mileage may be unrealistic.
Check Weather, Alerts, and Closures
The National Park Service recommends checking weather, park alerts, closures, wildfire risks, and other current conditions before starting a hike. Have a backup plan and be willing to choose another trail when conditions are poor.
Season matters as well. A route that is straightforward in summer may require traction equipment or winter skills when covered in snow or ice. In desert or exposed environments, summer heat can make a normally manageable hike dangerous.
Consider Altitude
Higher elevation can make physical effort feel harder, particularly when you arrive from a much lower elevation. The National Park Service advises taking time to acclimate, avoiding overexertion, and paying attention to how you feel.
Warning: A summit or destination is optional; getting back safely is not. Turn around when weather deteriorates, water is running low, a stream crossing looks unsafe, someone in the group is struggling, or the route is taking much longer than planned.
What to Pack for a Hike
Packing appropriately improves both comfort and safety. The National Park Service recommends the Ten Essentials as a basic emergency-preparedness system. The exact supplies you need still depend on the trail, weather, season, remoteness, trip length, and local regulations.
| Item | Quantity / Example | Importance |
| Water | Enough for the route and conditions; needs increase in heat, dryness, altitude, and strenuous terrain | High |
| Snacks | Trail mix, energy bars, fruit, sandwiches, or other portable foods | High |
| Map and compass | 1 set plus a GPS/offline map when useful | High |
| Sunscreen | 1 bottle or travel-size container, plus hat/sunglasses as appropriate | Medium to High |
| First aid kit | 1 kit suited to group size and trip length | High |
| Multi-tool / repair supplies | 1 tool plus tape or other equipment-specific repair items | Medium |
| Extra clothing | Insulating and weather-protection layers appropriate to conditions | High |
| Flashlight/headlamp | 1 per hiker, with adequate battery power | High |
| Emergency shelter | Emergency blanket, bivy, tarp, or other suitable shelter | High |
| Fire / emergency heat source | Appropriate fire-starting supplies where legal and useful | Condition-dependent |
How Much Water Should You Carry?
There is no safe one-size-fits-all number. Current National Park Service guidance illustrates the range: Great Smoky Mountains recommends at least 1 liter for every two hours of hiking, while several hot, dry parks advise about 1 liter per person per hour.
Your needs can rise with heat, direct sun, altitude, humidity, strenuous climbing, and individual sweat rate. Plan the full route before deciding how much to carry, including whether reliable treated drinking water is available.
Do not assume a clear stream or spring is safe to drink. Natural water can contain organisms that cause illness. Carry an appropriate filtration or purification method when your plan depends on backcountry water.
Choose Footwear for the Trail
Footwear should fit comfortably and provide traction appropriate to the surface. Sturdy hiking shoes or boots are useful on many dirt, gravel, rocky, or uneven trails, while less technical paved routes may not require heavy boots.
Break footwear in before a long hike, wear moisture-managing socks, and deal with hot spots before they become blisters.
A lightweight, comfortable pack can make it easier to carry your safety gear without unnecessary bulk. For additional pack ideas, the existing minimalist travel backpack roundup provides examples of compact pack styles. Whatever pack you choose, prioritize fit, adequate capacity, and access to water and emergency equipment.
Staying Safe While Hiking
Before leaving, tell a trusted person where you are going, your planned route, who is with you, where you parked, and when you expect to return. The National Park Service recommends leaving a trip plan so someone knows when a delay may have become an emergency.
Cell service can be unreliable or nonexistent in the backcountry. A phone with an offline map is useful, but it should not be your only navigation or emergency plan. Know how to use your map, compass, GPS, or satellite communication device before depending on it.
Watch the Weather
Check the forecast before the hike and continue watching the sky and conditions around you. Thunderstorms, extreme heat, cold rain, snow, high water, and flash flooding can quickly turn an ordinary outing into an emergency.
Carry appropriate layers and rain protection even when the trailhead weather looks comfortable. If dangerous conditions develop, turn around rather than trying to “beat” the weather.
Respect Wildlife
Observe wildlife from a distance. Never feed, touch, follow, or deliberately approach wild animals. Park-specific minimum viewing distances and wildlife rules vary, so check the regulations for the place you are visiting.
If an animal changes its behavior because of your presence, you are too close. Give it space and slowly move away when necessary.
Know Your Limits
Fatigue can affect balance, judgment, navigation, and hiking speed. Build in enough time to return before dark and take breaks before exhaustion sets in.
Hiking with a partner or group can provide additional help if someone is injured or becomes ill. Solo hikers should be especially careful about trip plans, communication, navigation, and route selection.
Warning: Do not continue across fast-moving water, unstable snow, exposed terrain, or other hazards simply because they are part of the planned route. Conditions on the ground matter more than finishing the itinerary.
Tips for Beginners
For those new to hiking, starting with manageable outings makes it easier to build fitness, navigation skills, and confidence without becoming overwhelmed.
Start Short and Add Difficulty Gradually
Begin with a well-marked trail that you can comfortably complete with energy left in reserve. After several successful outings, add distance or elevation gradually rather than increasing both at the same time.
Practice Navigation Before You Need It
Learn how trail markers correspond with your map and practice identifying your position at junctions. Download offline maps before leaving service, but carry another navigation method when getting lost would have serious consequences.
Do Not Overspend on Your First Gear Kit
Comfort, weather protection, and safety matter more than buying premium equipment. Begin with clothing and footwear you already know fit well, then replace or upgrade equipment as experience shows what you actually need.
Learn Your Pace
Beginners often start faster than they can sustain. Use a pace that allows you to breathe comfortably and maintain control of your footing. Your hiking speed will naturally fall on steep, loose, rocky, or high-altitude terrain.
Pro Tip: Your first few hikes are useful benchmarks. Record distance, elevation gain, moving time, weather, and how difficult the trip felt. Those notes make choosing your next trail much easier.
Hiking for Mental Health
Hiking combines physical activity with exposure to natural surroundings, and both may support mental well-being. The CDC reports that physical activity can reduce short-term feelings of anxiety and that regular activity is associated with a lower risk of depression and anxiety.
Research on nature exposure also suggests benefits for stress, mood, and well-being, although study methods and results vary. Some studies report improvements in perceived stress and physiological stress markers, but researchers have not established hiking as a stand-alone treatment for anxiety, depression, or other mental-health conditions.
The practical benefit may be simpler: hiking gives you time to move, focus on your surroundings, step away from routine demands, and spend time somewhere you enjoy. Some people find that the rhythm of walking makes it easier to pay attention to the present moment.
Note: Hiking can support well-being, but it is not a replacement for professional medical or mental-health treatment. If you have a chronic health condition, have been inactive, or plan to begin vigorous hiking, choose activity appropriate to your abilities and discuss your plans with a qualified health professional when needed.
Exploring New Hiking Trails
Exploring unfamiliar trails can keep hiking interesting while exposing you to new landscapes, plants, wildlife, and terrain. It can also help you develop navigation and trip-planning skills—as long as you research the route rather than treating “new” as a reason to be unprepared.
Official park and land-management websites are the best starting point for closures, regulations, permits, seasonal hazards, and trail-specific warnings. Hiking apps, local hiking clubs, forums, and social groups can provide useful recent observations, but user reports should supplement rather than replace official safety information.
Guided hikes can also help newcomers learn about an unfamiliar area while hiking with someone who knows the route. Regardless of how you discover a trail, verify the current conditions yourself before leaving.
Trail Etiquette and Leave No Trace
Good hiking is not only about reaching a destination. It also means protecting the trail and respecting other visitors. The National Park Service promotes Leave No Trace principles that include planning ahead, staying on durable surfaces, disposing of waste properly, leaving natural and cultural objects where you find them, respecting wildlife, and being considerate of others.
Stay on designated routes where required, avoid cutting switchbacks, pack out trash and food waste, follow posted right-of-way rules, and keep noise low. Do not build unnecessary rock stacks or alter official trail markers; misleading markers can send other hikers in the wrong direction.
Frequently Asked Questions
What is hiking?
Hiking is outdoor walking on trails, paths, or natural terrain. It can range from an easy walk on a maintained path to strenuous travel across steep, rocky, or remote terrain.
How many calories are burned hiking?
There is no single number for every hike. Based on 2024 Compendium values, a 155-pound adult may burn about 391 calories per hour hiking at a normal pace through fields and hillsides, about 443 calories per hour hiking cross-country, or about 517 calories per hour climbing a 6–10% hill at a moderate-to-brisk pace.
What factors affect the number of calories burned hiking?
Important factors include body weight, moving time, walking speed, elevation gain, trail grade, terrain, pack weight, altitude, temperature, fitness, rest stops, and individual metabolism.
How can I calculate calories burned hiking?
Choose a MET value that reasonably matches your hiking intensity, then use: calories per minute = MET × 3.5 × body weight in kilograms ÷ 200. Multiply that result by your hiking time in minutes. Treat the answer as an estimate rather than an exact measurement.
Does hiking burn more calories than walking?
It often can when the hike includes hills, uneven terrain, faster effort, or a pack. However, an easy flat hike may use less energy than a very brisk walk. Intensity matters more than the activity label alone.
How much water should I bring hiking?
Water needs vary. Some NPS guidance uses at least 1 liter for two hours of hiking in moderate conditions, while hot, dry parks may recommend around 1 liter per person per hour. Plan for temperature, sun, elevation, intensity, route length, and reliable refill opportunities.
Do I need hiking boots?
Not for every trail. Choose footwear that fits well and provides suitable traction and protection for the surface. Sturdy hiking shoes or boots are useful on rough dirt, gravel, rocks, or uneven terrain, while easier paved routes may require less specialized footwear.
What are the health benefits of hiking?
Hiking provides aerobic physical activity and can challenge the legs, core, balance, and other muscles. Regular physical activity supports cardiovascular health, stronger muscles and bones, weight management, sleep, and mental well-being. Time outdoors may also support mood and stress reduction.
Sources
- 2024 Adult Compendium of Physical Activities — current MET values for hiking, walking, hill climbing, and backpacking activities.
- Compendium of Physical Activities: Unit Conversions — MET-to-calorie conversion formula.
- National Park Service: Hike Smart — trail planning, weather, alerts, altitude, equipment, and safety guidance.
- National Park Service: Ten Essentials — emergency preparedness and essential hiking equipment.
- CDC: Benefits of Physical Activity — cardiovascular, physical, sleep, anxiety, and mental-health benefits of physical activity.
- PubMed: How Does Nature Exposure Affect Adults With Symptoms of Mental Illness? — 2024 meta-analysis on nature exposure and mental-health outcomes.