How many calories does hiking burn? The answer depends on your body weight, distance, elevation gain, trail type, and duration. A 160-pound person hiking a moderate trail burns about 415 calories per hour. Use our calculator to get your exact number based on the specific details of your hike.
Hiking Calories Burned by Weight and Gender
Calories per Hour (Moderate Trail)
Hiking Calorie Burn Factors
The biggest factors in hiking calorie burn are:
- Body weight: Heavier hikers burn more calories per mile (roughly 0.5-0.7 cal/lb/mi on flat terrain, more with elevation)
- Elevation gain: Each 500 feet of elevation per mile increases calorie burn by about 35%
- Trail surface: Rocky, uneven terrain burns 10-30% more than paved paths
- Pack weight: A 20-lb backpack increases calorie burn by approximately 10-15%
- Duration: Longer hikes accumulate more total calories even at lower intensity
Quick Calorie Reference
| Distance | Flat Trail | Moderate Trail | Steep Trail |
|---|---|---|---|
| 2 miles | 140 | 215 | 260 |
| 3 miles | 210 | 320 | 390 |
| 5 miles | 350 | 535 | 650 |
| 8 miles | 560 | 855 | 1040 |
| 10 miles | 700 | 1070 | 1300 |
Based on a 160-lb hiker. Multiply by 0.81 for 130 lbs, or by 1.19 for 190 lbs.
Get Your Personalized Results
The tables above are estimates. For exact numbers based on your weight, distance, elevation, and trail conditions, use our Hiking Benchmark Calculator. It also calculates heart rate zones, intensity minutes, training effect, and body battery impact.