Last Updated on July 27, 2026 by Daniel Globe
Hiking can burn a substantial number of calories, but there is no single calorie-per-hour figure that applies to every hiker or trail. Your body weight, walking speed, elevation gain, terrain, pack weight, fitness level, and total hiking time all affect how much energy you use.
Quick Answer
A 160-pound adult may burn roughly 290 calories per hour during slow hiking, about 400 at a normal pace over fields and hills, around 460 cross-country, and about 590 while hiking with a daypack. These are estimates; pace, slope, terrain, pack weight, fitness, and body weight change the result.
Key Takeaways
- Hiking calorie burn varies widely. Body weight and trail intensity matter more than any universal calories-per-hour number.
- Uphill grades, faster pacing, rough terrain, and carrying necessary gear can raise energy expenditure.
- A 160-pound person may use roughly 290 to 590 calories per hour across common slow-to-loaded hiking categories.
- Trekking poles do not provide a guaranteed 20% calorie increase, and adding unnecessary pack weight is not a safe calorie-burning strategy.
- Hiking can support weight management, cardiovascular fitness, and mental well-being, but calorie balance and a broader exercise routine still matter.
How Many Calories Does Hiking Burn?
The best answer is a range rather than one fixed number. The 2024 Compendium of Physical Activities assigns different metabolic equivalent, or MET, values to different forms of hiking. Slow hiking through fields and hills is listed around 3.8 METs, normal hiking through fields and hills around 5.3 METs, cross-country hiking around 6.0 METs, and hiking or backpacking with a daypack around 7.8 METs.
A MET is a way of comparing an activity’s energy demand with resting energy expenditure. Because calorie use rises with both MET intensity and body weight, two people following the same trail can have very different calorie totals.
| Body Weight | Slow Hiking 3.8 METs | Normal Hiking 5.3 METs | Cross-Country 6.0 METs | Hiking With Daypack 7.8 METs |
| 130 lb | ~240 kcal/hr | ~330 kcal/hr | ~370 kcal/hr | ~480 kcal/hr |
| 160 lb | ~290 kcal/hr | ~400 kcal/hr | ~460 kcal/hr | ~590 kcal/hr |
| 190 lb | ~340 kcal/hr | ~480 kcal/hr | ~540 kcal/hr | ~710 kcal/hr |
| 220 lb | ~400 kcal/hr | ~560 kcal/hr | ~630 kcal/hr | ~820 kcal/hr |
Note: These are approximate gross energy-expenditure estimates derived from MET values, not promises of what your body will burn. Individual physiology, stops, trail conditions, altitude, speed, and measurement method can produce different results.
As another reference point, the CDC estimates about 370 calories per hour of hiking for a 154-pound person. That figure is useful for comparison, but it should not be treated as a universal hiking calorie rate.
Comparing Caloric Expenditure of Hiking to Other Forms of Exercise
Hiking can be more demanding than ordinary level walking, especially when the route includes hills, rocks, loose ground, or a loaded pack. However, it is inaccurate to say that hiking always burns more calories than running or cycling. Exercise intensity matters.
The CDC’s physical-activity calorie table gives the following examples for a person weighing about 154 pounds:
| Activity | Approximate Calories per Hour |
| Walking at 3.5 mph | 280 |
| Hiking | 370 |
| Running/jogging at 5 mph | 590 |
| Bicycling faster than 10 mph | 590 |
Hiking still has an important practical advantage: many people can comfortably hike for a longer period than they can run. A two- or three-hour hike can therefore create substantial total energy expenditure even when its calorie rate per minute is lower than running.
It can also be easier to adjust hiking intensity. You can choose a gentle trail for moderate activity or increase the challenge with a naturally steeper route as your fitness improves.
Factors That Influence Caloric Burn During Hiking
Several factors determine how much energy your body uses on a hike.
Body Weight
Moving a larger body mass generally requires more energy. For two people hiking at the same relative pace on the same terrain, the heavier person will usually have a higher absolute calorie expenditure.
Pace and Effort
Walking faster generally raises oxygen demand and heart rate. A useful way to judge intensity without equipment is the talk test: during moderate-intensity activity, you should generally be able to talk but not sing comfortably. At vigorous intensity, saying more than a few words without pausing for breath becomes difficult.
Elevation Gain and Trail Grade
Climbing requires you to work against gravity. The Compendium reflects this by assigning higher MET values to steeper hill climbing. For example, moderate-to-brisk climbing on a 6% to 10% grade is substantially more demanding than easy level walking.
Terrain
Loose rocks, mud, sand, roots, and uneven surfaces can alter your pace, balance demands, and muscular effort. The calorie effect is difficult to predict precisely because hikers often slow down when a trail becomes technically difficult.
Pack Weight
Carrying water, food, shelter, and other necessary equipment increases the mass you must move. The Compendium lists backpacking and hiking with a daypack at higher energy costs than several unloaded hiking categories.
Warning: Do not overload your backpack, choose dangerous terrain, or hike in extreme heat simply to burn more calories. Extra load and environmental stress can increase fatigue, falls, dehydration, heat illness, and overuse injuries. Choose a route and pack weight that fit your skills and conditioning.
Temperature, Humidity, and Altitude
Hot weather, humidity, and high elevation can increase physiological strain and make a familiar pace feel harder. That does not make them useful calorie-burning tools. The National Park Service’s Hike Smart guidance recommends matching the route to your ability, checking conditions, carrying food and water, taking breaks, and allowing time to acclimate to higher elevations.
Tips for Maximizing Caloric Burn While Hiking
| Tip | Effect on Calorie Expenditure |
|---|---|
| Choose challenging terrain | Hills and sustained climbs can raise intensity, but choose terrain that is appropriate for your ability. |
| Use trekking poles | Pole use changes upper- and lower-body workload, but research does not support a universal 20% calorie increase. |
| Carry a backpack | Necessary load can increase energy cost. Do not add unnecessary weight solely to burn calories. |
| Stay hydrated | Hydration supports safe performance; it does not directly create an extra calorie-burning effect. |
| Take shorter, faster steps when appropriate | A faster sustainable pace can raise intensity, but there is no fixed calorie increase. |
One of the safest ways to increase your total hiking expenditure is simply to build duration and elevation gradually. A longer moderate hike may be more sustainable than trying to turn every outing into a high-intensity workout.
Intervals can also be useful for experienced hikers. For example, hike a safe uphill section at a purposeful pace and then recover at an easier pace. The goal is controlled intensity, not exhaustion.
Pro Tip: Track distance, hiking time, elevation gain, and how hard the hike felt rather than chasing one calorie number. Those measurements make it easier to compare your own hikes even when a watch or calorie calculator is imperfect.
Do Trekking Poles Burn More Calories?
Not by a guaranteed amount. Research on trekking poles is mixed because results depend on technique, grade, speed, and whether the hiker is carrying a load. A field study published in the International Journal of Sports Medicine found that poles did not increase energy expenditure during unloaded walking, although they could affect expenditure when combined with backpack load.
Poles may still be useful for balance, rhythm, and redistributing some workload. Those benefits can make them worthwhile even when calorie expenditure is not substantially different.
The Importance of Terrain and Elevation in Caloric Expenditure
Elevation gain is one of the most reliable ways a trail can increase energy demand. Going uphill requires repeated work against gravity, so heart rate and breathing usually rise as the grade steepens.
That does not mean every rugged trail automatically burns more calories. A technical trail may force you to slow down or stop frequently, while a smoother uphill path may allow a steady high-output pace. Total expenditure comes from the combination of intensity and time.
Downhill hiking is usually less aerobically demanding than climbing, but it still places significant braking demands on the legs. Your quadriceps perform repeated eccentric contractions to control your descent. For that reason, a hike with a long descent can leave your legs sore even when the cardiovascular demand feels lower than the climb.
For calorie estimates, record total hiking time and elevation gain rather than relying on distance alone. Five miles of steep mountain terrain can demand far more effort than five level miles.
How Accurate Are Smartwatch Hiking Calories?
Smartwatches and fitness trackers can be useful for comparing your own activity from day to day, but their calorie totals should not be treated as laboratory measurements. Devices estimate energy expenditure using combinations of heart rate, movement, body information, GPS data, and proprietary algorithms.
A 2024 umbrella review of consumer wearables found substantial variation in physical-activity and energy-expenditure accuracy across devices and conditions. Earlier systematic reviews have likewise found calorie expenditure to be one of the less reliable measurements on consumer wrist devices.
Note: A watch is most useful as a trend tool. If the same device consistently shows that a steep six-mile hike requires more effort than your easy three-mile route, that comparison can still be useful even if the exact calorie total is imperfect.
How Hiking Can Lead to Increased Metabolism and Continued Caloric Burn
Hiking burns energy primarily while you are moving, but strenuous exercise can also produce a temporary rise in oxygen consumption during recovery. This is called excess post-exercise oxygen consumption, or EPOC.
EPOC is real, but it should not be marketed as a huge afterburn. A systematic review of post-exercise oxygen consumption found that harder interval exercise generally produced greater EPOC than moderate continuous exercise. Exercise duration and intensity both influence its size.
A long, steep hike may therefore produce some additional post-exercise energy use, but the bulk of the hike’s calorie expenditure still occurs during the activity itself.
Regular hiking also improves fitness and can help people tolerate longer or harder activity over time. However, it is inaccurate to assume that aerobic hiking automatically produces a large increase in resting metabolic rate. A systematic review and meta-analysis of exercise and resting metabolic rate found no statistically significant RMR increase from aerobic exercise alone, while resistance exercise produced a measurable increase.
For a more complete fitness program, combine hiking with strength training rather than relying on hiking alone to build muscle or raise resting metabolism.
The Mental and Emotional Benefits of Hiking for Weight Management
Calories are only one reason to hike. Physical activity supports mental as well as physical health, and exercising in natural environments may offer additional well-being benefits.
A 2026 systematic review and meta-analysis of green exercise found improvements in mental well-being, including positive affect and reductions in negative affect compared with several control conditions.
Enjoyment matters because an activity that you genuinely look forward to is easier to repeat. Hiking can also be social when done with friends or family, providing both activity and time together.
These benefits should not be treated as a medical treatment for anxiety, depression, emotional eating, or another health condition. Instead, they are additional reasons that outdoor activity may fit well into a healthy routine.
Incorporating Hiking Into a Balanced Exercise and Nutrition Plan
Hiking can contribute meaningfully to weekly aerobic activity. Current U.S. guidance recommends that most adults get at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous-intensity activity, or an equivalent combination. Adults should also perform muscle-strengthening activities on at least two days each week.
A weekend hike can supply a large portion of those aerobic minutes. Strength work for the legs, hips, back, core, chest, shoulders, and arms can complement hiking and improve overall fitness.
Hiking and Weight Loss
Hiking increases the number of calories your body uses, so it can help create the calorie deficit needed for weight loss. However, exercise does not guarantee weight loss by itself.
The CDC notes that most weight loss comes from reducing calorie intake, while regular physical activity is important for health and for maintaining weight loss. Sleep, stress, medications, health conditions, age, genetics, and other factors can also affect body weight.
A practical approach is to use hiking as one part of an active lifestyle while eating a balanced diet that provides enough energy, protein, carbohydrates, fats, vitamins, minerals, and fluids for your activity level.
Food and Hydration on the Trail
Longer hikes require planning. Bring enough food and water for the route, conditions, and possible delays. Foods that are easy to carry and eat can help maintain energy on longer outings.
Hydration needs change with temperature, humidity, elevation, exercise intensity, duration, and the individual. Rather than using a single water rule for every trail, check local park guidance and carry enough for the conditions.
National Park Service hiking guidance recommends preparing for the route, bringing food and water, checking weather and trail conditions, knowing your limits, and carrying appropriate emergency essentials.
Warning: Stop or reduce your effort if you develop concerning symptoms such as severe dizziness, confusion, fainting, chest pain, unusual shortness of breath, or signs of serious heat illness. People with medical conditions or those starting strenuous exercise after a long period of inactivity should discuss appropriate activity levels with a qualified healthcare professional.
If your hiking trip is part of a camping or RV journey, reliable power can also help keep travel equipment, lights, communication devices, and other gear operating away from home. For that part of trip planning, see this guide to the best travel trailer batteries.
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Sources
- 2024 Compendium of Physical Activities — Walking and Hiking — MET values for slow hiking, normal hiking, cross-country hiking, backpacking, and hill climbing.
- CDC — Physical Activity and Your Weight and Health — calorie examples, weight management, and physical-activity guidance.
- National Park Service — Hike Smart — trail planning, limits, water, food, weather, altitude, and hiking safety.
- Panissa et al. — Systematic Review of Excess Post-Exercise Oxygen Consumption — evidence on EPOC and exercise intensity.
- MacKenzie-Shalders et al. — Exercise and Resting Metabolic Rate Meta-Analysis — effects of aerobic and resistance exercise on RMR.
- Fuller et al. — Review of Consumer Wearable Accuracy — limitations of wearable energy-expenditure estimates.
Frequently Asked Questions
What is hiking?
Hiking is outdoor walking on trails, paths, hills, mountains, forests, or other natural terrain. It ranges from easy level walks to strenuous routes involving steep elevation gain, rough surfaces, and backpack loads.
How many calories does hiking burn?
It varies considerably. Based on 2024 Compendium MET values, a 160-pound adult may use roughly 290 calories per hour during slow hiking, about 400 at a normal pace through fields and hills, around 460 during cross-country hiking, and about 590 while hiking with a daypack.
What factors affect the number of calories burned while hiking?
The main factors include body weight, hiking speed, duration, trail grade, elevation gain, terrain, pack weight, fitness, rest stops, and environmental conditions. Steeper or faster hiking generally requires more energy than easy level hiking.
Is hiking a good way to burn calories and lose weight?
Hiking can use hundreds of calories per hour and can help create the calorie deficit needed for weight loss. However, weight change also depends on food intake and other factors. The CDC notes that most weight loss comes from reducing calorie intake, while regular physical activity supports health and long-term weight maintenance.
Does hiking burn more calories than walking?
It often does when hiking involves hills, uneven terrain, or a pack. However, a fast fitness walk can be more demanding than a very slow, flat hike. Intensity and duration matter more than the activity label alone.
Do trekking poles increase calorie burn?
They can change muscular and cardiovascular demands, but there is no reliable rule that trekking poles increase calorie expenditure by 20%. Research results vary according to terrain, technique, pace, and whether the hiker is carrying a backpack.
Are smartwatch hiking calorie estimates accurate?
They are estimates rather than exact measurements. Consumer wearables can be useful for tracking trends, but research has found substantial variation in energy-expenditure accuracy across devices, activities, and individuals.
Are there other health benefits to hiking?
Yes. Regular physical activity supports cardiovascular health, physical fitness, healthy weight management, sleep, and mental well-being. Hiking can also challenge balance and leg endurance, and exercising in natural environments may provide additional mental well-being benefits.