Last Updated on July 27, 2026 by Daniel Globe
Hiking can burn a substantial number of calories while also building endurance, challenging your legs and core, and getting you outdoors. The exact calorie burn, however, varies much more than a single “calories per hour” figure suggests. Your body weight, hiking speed, trail grade, footing, pack weight, and total hiking time all affect the result.
Quick Answer
A typical adult may burn roughly 250 to 700 or more calories per hour hiking, depending on body weight and difficulty. The 2024 Compendium of Physical Activities lists slow hiking at 3.8 MET, normal hiking through fields and hills at 5.3 MET, cross-country hiking at 6.0 MET, and harder hill or loaded hiking at still higher intensities.
Key Takeaways
- Body weight, duration, pace, trail grade, terrain, and pack weight all affect hiking calorie burn.
- A 160-pound person burns about 435 calories in one hour at the 6.0-MET cross-country hiking level; a 200-pound person burns about 544 calories.
- Steeper trails and useful pack loads can raise energy expenditure, but adding unnecessary weight only to burn calories is not worth increasing fatigue or injury risk.
- Fitness watches and hiking calorie calculators provide estimates, not laboratory measurements.
- Hiking can support weight management and cardiovascular fitness, but a balanced exercise routine should also include muscle-strengthening work.
Beyond calorie burn, regular physical activity supports cardiovascular and mental health. The CDC recommends that most adults get at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activity on at least two days. Hiking can contribute to the aerobic portion of that goal.
Spending time in natural settings may also support mood and stress management. Research on nature-based activities has found improvements in several mental-health outcomes, although results vary between people and types of activity.
How Many Calories Does Hiking Burn?
There is no universal hiking calorie number because the word “hiking” covers everything from a relaxed walk through rolling countryside to steep mountain travel with a backpack.
The 2024 Adult Compendium of Physical Activities provides useful reference points:
- Slow hiking or ambling through fields and hills: 3.8 MET
- Normal hiking through fields and hills: 5.3 MET
- Cross-country hiking: 6.0 MET
- Climbing a 6% to 10% grade at a moderate-to-brisk pace: 7.0 MET
- Hiking or organized walking with a daypack: 7.8 MET
Because one MET is approximately one kilocalorie per kilogram of body weight per hour, those values can be converted into useful estimates.
Estimated Hiking Calories by Body Weight
| Body Weight | Slow Hiking 3.8 MET | Normal Hiking 5.3 MET | Cross-Country 6.0 MET |
| 120 lb | 207 calories/hour | 288 calories/hour | 327 calories/hour |
| 150 lb | 259 calories/hour | 361 calories/hour | 408 calories/hour |
| 160 lb | 276 calories/hour | 385 calories/hour | 435 calories/hour |
| 180 lb | 310 calories/hour | 433 calories/hour | 490 calories/hour |
| 200 lb | 345 calories/hour | 481 calories/hour | 544 calories/hour |
| 220 lb | 379 calories/hour | 529 calories/hour | 599 calories/hour |
Note: MET calculations estimate gross energy expenditure, which includes calories your body would have used at rest during the same time. A watch displaying “active calories” may therefore show a lower number.
For a 160-pound hiker, one hour of 6.0-MET cross-country hiking works out to about 435 calories. The same activity for two hours is roughly 870 calories.
Factors Affecting Caloric Burn While Hiking
Body Weight and Caloric Expenditure
Body mass is one of the strongest inputs in a simple calorie estimate. At the same MET level and duration, a heavier person generally uses more energy because more mass must be moved.
At 6.0 MET, for example, a 160-pound adult is estimated to use about 435 calories per hour, while a 200-pound adult is estimated at about 544 calories per hour. These figures are estimates rather than personalized laboratory measurements.
Intensity and Hiking Pace
A faster pace generally increases energy demand when the terrain remains similar. However, pace alone does not tell the whole story. A slow climb up a very steep slope can require more energy than a brisk walk on level ground.
A useful real-world gauge is the talk test. Moderate activity normally makes you breathe harder while still allowing conversation. Vigorous effort makes talking in full sentences much more difficult.
Terrain and Elevation Gain
Trail grade can make a major difference. The 2024 Compendium lists normal hiking through fields and hills at 5.3 MET, climbing a 6% to 10% grade at a moderate-to-brisk pace at 7.0 MET, and climbing an 11% to 20% grade at a slow-to-moderate pace at 8.8 MET.
Rocky, sandy, muddy, or otherwise unstable footing may also increase effort because you must shorten your stride, stabilize your body, and choose each step more carefully.
Backpack Weight
A pack adds mass that must be carried up and down the trail. The Compendium includes increasingly demanding entries for hill climbing with loads, including 6.5 MET for a 10- to 20-pound load on a 5% to 10% grade and 7.5 MET for a 21- to 40-pound load on a 3% to 10% grade.
Warning: Do not overload a backpack or add a heavy weighted vest simply to raise calorie burn. Extra load can increase fatigue and affect balance and comfort. Choose a pack weight that suits your experience, fitness, terrain, and the gear you actually need.
Trekking Poles
Trekking poles involve the arms and upper body and can improve stability on uneven ground. Research on their effect on total energy expenditure is mixed: some studies have measured increased physiological demand, while others found little difference under unloaded walking conditions. Use poles primarily for stability, rhythm, or comfort rather than assuming they guarantee a specific calorie increase.
Weather and Temperature
Heat, cold, wind, altitude, and humidity can change how difficult a hike feels, but sweating should not be used as a calorie meter. Sweat mainly represents fluid loss.
The CDC warns that exercise in hot weather increases the risk of dehydration and heat-related illness. Slow down when conditions demand it, take breaks, and carry enough fluids for the route and environment.
Calculating Caloric Expenditure During Hiking
A simple way to estimate hiking calories is to use metabolic equivalents, or METs. The Compendium of Physical Activities defines one MET as approximately 1 kilocalorie per kilogram of body weight per hour.
Estimated calories burned = MET × body weight in kilograms × duration in hours
Worked Hiking Calorie Example
Suppose a hiker weighs 160 pounds and hikes cross-country for 90 minutes.
- Convert 160 pounds to kilograms: about 72.6 kg.
- Use the cross-country hiking value: 6.0 MET.
- Convert 90 minutes to 1.5 hours.
- Calculate: 6.0 × 72.6 × 1.5 = about 653 calories.
For the same 160-pound person at that 6.0-MET intensity:
- 30 minutes: about 218 calories
- 60 minutes: about 435 calories
- 120 minutes: about 871 calories
The calculation is useful for planning, but it cannot fully account for your individual movement efficiency, fitness, exact terrain, stops, temperature, or changing trail grade.
How Accurate Are Fitness Watches?
Smartwatches and fitness trackers often combine heart rate, movement sensors, body weight, age, and other information to estimate calorie expenditure. They are convenient for tracking trends, but the calorie number should not be treated as exact.
A 2026 systematic review of Apple Watch validation studies found that energy-expenditure error was inconsistent and frequently large. Other systematic reviews of consumer wearables have reached similar conclusions.
Pro Tip: Use the same watch and settings over time and focus on trends between similar hikes. A change from 350 to 500 estimated calories can be useful for comparing effort even when neither number is perfectly exact.
Comparing Hiking to Other Forms of Exercise for Caloric Burn
Exercise comparisons are only meaningful when the activity intensity and body weight are defined. The following estimates use a 160-pound adult, one hour of activity, and representative MET values from the 2024 Compendium.
| Exercise | Example Intensity | MET | Approx. Calories/Hour |
| Walking | 2.8–3.4 mph, level | 3.8 | 276 |
| Hiking | Cross-country | 6.0 | 435 |
| Cycling | Self-selected moderate pace | 7.0 | 508 |
| Swimming | Slow recreational freestyle | 5.8 | 421 |
| Running | 6.0–6.3 mph | 9.3 | 675 |
Running usually burns more calories per minute than moderate hiking because it is generally performed at a higher intensity. Hiking can still produce substantial total energy expenditure because people may be able to continue it for several hours.
Cycling and swimming vary just as widely. Leisure cycling can require less energy than a steep hike, while vigorous cycling can require far more. Swimming ranges from relaxed recreational efforts to high-intensity lap swimming. Comparing named activities without specifying intensity can therefore be misleading.
Tips for Maximizing Caloric Burn During Hiking
The safest way to increase hiking calorie expenditure is usually to increase the amount of useful work you do rather than chase the highest number on a fitness tracker.
- Choose more elevation: Hills increase energy demand without requiring you to run.
- Increase pace gradually: A brisk but controlled pace raises cardiovascular demand.
- Hike longer: Extending a suitable hike from one hour to two hours can have a larger effect on total expenditure than making a short hike extremely intense.
- Use varied terrain: Uneven trails challenge balance and stabilizing muscles.
- Use trekking poles when helpful: They involve the upper body and may increase physiological demand in some hiking conditions.
- Train consistently: Regular hiking allows you to tackle longer or harder routes without making sudden jumps in difficulty.
Intervals can also be used on an appropriate trail. For example, walk a sustained uphill section at a brisk effort, then recover at an easier pace. Avoid all-out efforts on exposed, technical, loose, or crowded terrain.
Understanding the Role of Terrain and Elevation in Caloric Expenditure
Climbing requires your body to perform additional work against gravity. That is why grade has such a strong effect on hiking intensity.
The current Compendium illustrates the difference better than a universal percentage:
- Normal hiking through fields and hills: 5.3 MET
- Climbing a 6%–10% grade at moderate-to-brisk pace: 7.0 MET
- Climbing an 11%–20% grade at slow-to-moderate pace: 8.8 MET
Those figures do not mean every trail with that grade will produce exactly that energy expenditure. Speed, footing, backpack weight, altitude, fitness, and stops can all change actual demand.
Descending also requires muscular control even though the metabolic cost is usually lower than climbing the same slope. Long descents can still be tiring because the quadriceps repeatedly work to control your body as you step downhill.
The Importance of Proper Nutrition for Hiking and Caloric Burn
Food and hydration should support safe performance rather than be manipulated simply to maximize a calorie deficit. Arriving at the trail under-fueled or dehydrated can reduce performance and make a demanding hike less safe.
Before the Hike
A normal meal containing carbohydrate, protein, and fluids is appropriate for most recreational hikes. Familiar foods such as oatmeal, fruit, whole-grain toast, yogurt, eggs, or a sandwich can provide usable energy without requiring specialty products.
During the Hike
For longer outings, carry water and easy-to-eat foods. The National Park Service recommends carrying water and food and planning for the conditions and duration of the hike. Snacks such as trail mix, nuts, dried fruit, sandwiches, or bars are easy to pack.
Water needs vary with temperature, humidity, altitude, exertion, body size, and access to safe water. Local park recommendations are particularly useful because desert, mountain, and humid environments can require different planning.
Note: Do not use heavy sweating as evidence that a hike is “burning more fat.” In hot weather, heavy sweating is a reason to pay closer attention to hydration, pacing, rest, and signs of heat illness.
After the Hike
A balanced post-hike meal containing carbohydrate, protein, fluids, and normal nutrient-rich foods can help replenish energy and support recovery. There is usually no need to replace every calorie shown on a smartwatch immediately, especially because wearable calorie estimates are imprecise.
Incorporating Hiking into a Balanced Fitness Routine
Hiking can be an excellent aerobic activity because difficulty is easy to adjust. Beginners can start with short, gently rolling trails, while experienced hikers can progress toward longer distances and more elevation.
Hiking should not be the only component of a complete fitness plan. Current CDC guidance for adults recommends at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous activity or an equivalent combination, plus muscle-strengthening exercise on two or more days each week.
Strength work for the legs, hips, back, abdomen, chest, shoulders, and arms can complement hiking. Balance and mobility work can also be useful, particularly for people preparing for uneven terrain.
For weight management, hiking can contribute to the calories your body uses, but exercise is only one part of the equation. The CDC notes that physical activity combined with reduced calorie intake creates the calorie deficit needed for weight loss, and regular activity is particularly important for maintaining weight loss.
Setting hiking goals can make the routine easier to sustain. Instead of focusing only on calories, track useful measures such as weekly hiking time, elevation gain, distance, consistency, or how comfortably you complete a familiar route.
If you’re planning a longer hiking trip, food preparation becomes part of your energy plan. This guide to portable camping stoves can help when your trip includes campsite meals. Fueling adequately is especially important on long or multi-day hikes where daily energy demands are much higher than on a short recreational walk.
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Frequently Asked Questions
What is hiking?
Hiking is outdoor walking, usually on trails or natural terrain. Difficulty can range from an easy path through gently rolling countryside to steep mountain routes with substantial elevation gain.
How many calories does hiking burn per hour?
Many hikers will fall somewhere around 250 to 700 calories per hour, but the range can extend below or above that depending on body weight and intensity. For example, a 160-pound person is estimated at about 276 calories per hour for 3.8-MET slow hiking, 385 calories at 5.3-MET normal hiking, and 435 calories at 6.0-MET cross-country hiking.
What factors affect the number of calories burned hiking?
The biggest factors include body weight, hiking duration, pace, trail grade, footing, elevation gain, and backpack load. Individual fitness and movement efficiency also affect the real number.
Does hiking uphill burn more calories?
Usually, yes. Climbing requires additional work against gravity. The 2024 Compendium lists normal hiking through fields and hills at 5.3 MET, compared with 7.0 MET for climbing a 6% to 10% grade at a moderate-to-brisk pace and 8.8 MET for an 11% to 20% grade at a slower pace.
Does carrying a backpack burn more calories while hiking?
A backpack can raise energy expenditure because your body must move additional weight. However, the goal should be to carry the equipment, food, and water you need safely—not to overload your pack simply to increase calorie burn.
Is hiking a good way to burn calories and lose weight?
Hiking can contribute substantial physical activity and energy expenditure, so it can support weight management. Weight loss still depends on your overall energy balance, eating pattern, activity level, and individual health factors rather than the calorie number from a single hike.
Why does my fitness watch show a different calorie number?
Different devices use different algorithms and combinations of heart rate, movement, age, weight, GPS, and other data. Some also report active calories while others emphasize total calories. Research shows that wearable energy-expenditure estimates can have substantial error, so use the number as an estimate and trend rather than an exact measurement.
Are there health benefits to hiking besides calorie burn?
Yes. Hiking can provide moderate or vigorous aerobic exercise, challenge the legs and balance, and contribute to recommended weekly physical activity. Outdoor nature-based activity may also support mood, stress reduction, and mental well-being.
Sources
- 2024 Adult Compendium of Physical Activities — Walking — hiking, hill-climbing, backpacking, load, and walking MET values.
- Centers for Disease Control and Prevention — Adult Activity Guidelines — recommended weekly aerobic and muscle-strengthening activity.
- Centers for Disease Control and Prevention — Heat and Athletes — dehydration and heat-related illness guidance during hot-weather exercise.
- National Park Service — Hike Smart — hiking preparation, food, water, equipment, pacing, and safety.
- The Accuracy of Apple Watch Measurements: A Living Systematic Review and Meta-Analysis — limitations of wearable energy-expenditure estimates.
- Nature-Based Outdoor Activities for Mental and Physical Health: Systematic Review and Meta-Analysis — evidence on mental-health effects of structured outdoor nature activities.