How many calories does hiking burn per hour?

Typical calorie burn rates while hiking range from 300-600 kcal/hour depending on body weight, pack weight, terrain and speed. A 75kg person hiking on mountain trails with a 10kg pack burns roughly 450-550 kcal/hour. Steep uphill sections can exceed 700 kcal/hour.

Does carrying a backpack burn more calories?

Yes, significantly. Research shows that each kilogram of pack weight increases energy expenditure by approximately 5% of your base hiking calorie burn. A 15kg backpack on a full-day hike can add 500-1,000 extra calories burned compared to walking without a pack.

How much fat do you burn hiking?

One kilogram of body fat contains approximately 7,700 kcal. A strenuous day hike burning 3,000 kcal might use about 0.4kg of fat, though actual fat burning depends on intensity, diet, and metabolic factors. Regular hiking is excellent for sustainable weight management.

How should I refuel during a hike?

Aim to consume 200-300 kcal per hour of hiking through small, frequent snacks. Good options include trail mix, flapjacks, energy bars, dried fruit and cheese. Eat before you feel hungry and drink before you feel thirsty for best performance.

CampCalcs

Calorie Burn Calculator

Calculate calories burned while hiking based on weight, distance, elevation and pack weight.

Body Weight

Pack Weight

Distance

Total Ascent

Duration

Terrain

How We Calculate This

MET-Based Calculation

Base calories = MET value x Body weight (kg) x Duration (hours)

MET values by terrain: Path (5.3), Trail (6.5), Rough ground (8.0), Scramble (9.5)

Adjustments

Pack weight adds ~5% per kg of load. Ascent adds ~5 kcal per kg of total weight per 1,000m climbed (supplementary to the MET base rate).

Fat burned = Total calories / 7,700 kcal per kg of fat.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always verify conditions and use proper safety equipment outdoors.