How does elevation affect calorie burn?
1,000 ft elevation gain roughly doubles the calorie cost compared to flat terrain.
Health Fitness
Hiking Calorie Calculator
Estimate hiking calorie with quick inputs.
Fast, practical estimates
Adjust inputs for the most useful result.
What this calculator does
A hiking calorie calculator estimates energy expenditure based on body weight, duration, terrain, and pack weight. Hiking burns 4-9 METs depending on difficulty—significantly more than flat walking due to elevation changes and uneven terrain.
How it works
Multiply MET value by body weight (kg) and duration (hours). Adjust for elevation gain and pack weight.
Formula
Calories = MET × Weight (kg) × Hours. Flat trail: 4-5 MET. Moderate hills: 6-7 MET. Steep terrain: 8-9 MET.
Tips for using this calculator
- Elevation gain doubles calorie burn vs flat terrain
- Pack weight adds ~5-10% more calories per 10 lbs
- Fuel with 200-300 cal/hour for hikes over 2 hours
- Hydrate 500ml per hour of hiking
- Downhill is less intense but harder on joints
Frequently asked questions
Should I count pack weight?
Yes, carrying a 20 lb pack increases calorie burn by approximately 10-15%.
How accurate are hiking calorie estimates?
Within ±20%. Actual burn depends on fitness level, terrain specifics, and pace.