Hiking Calories Calculator: By Weight & Time
See how much energy your next hike may use with our hiking calories calculator. Get a calorie estimate for the hiking or backpacking activity that best matches your outing.
Enter your body weight and hiking time, then choose a hiking or backpacking description.
Choose one activity for the outing. Backpacking choices do not use a separate pack-weight input. Route steepness, pace, terrain changes, and pack weight are not added to this estimate.
Estimate calories for a hike
Choose one activity for the outing. Backpacking choices do not use a separate pack-weight input.
- Enter your body weight and active minutes.
- Choose the activity description closest to your session.
- Calculate to see the total and calories above rest.
See all supported activity choices
This optional table shows the research intensity score used for each choice. It is a general estimate, not a wearable reading.
| Activity choice | Research intensity score (MET) | Source value |
|---|---|---|
| Cross-country hiking | 6.0 | Published |
| Slow walk through fields or hills, without a backpack | 3.8 | Published |
| Normal-pace walk through fields or hills, without a backpack | 5.3 | Published |
| Backpacking | 7.0 | Published |
| Hiking with a daypack | 7.8 | Published |
How the estimate works
How this estimate is calculated
The calculator combines your body weight and hiking time with the selected published hiking or backpacking value. The session total includes energy used at rest; the separate “above rest” figure subtracts it.
Total kcal = MET × body weight in kg × minutes ÷ 60; resting kcal = body weight in kg × minutes ÷ 60; kcal above rest = total kcal − resting kcal. Values are rounded after the calculation.
A hiking example
About 210 calories total for 30 active minutes of Cross-country hiking (30 min) at 70 kg body weight. This includes estimated calories at rest; about 175 are above rest.
What the calorie totals mean
The full session total includes estimated calories at rest. “Calories above rest” subtracts that baseline. Figures are rounded separately, so displayed values may not add exactly.
Choosing a hiking description
Choose the closest listed description. The estimate does not adjust for pack weight, route steepness, speed, or changing terrain. Published averages cover adults ages 19–59.
Published activity averages for adults ages 19–59; individual energy use varies.
Research behind this estimate
View research sources
These references list the activity values or study methods behind this estimate.
- 2024 Adult Compendium: Walking — Activity categories and intensity values.
Hiking questions
Does backpack weight change the estimate?
There is no separate pack-weight input. Choose a backpacking activity when it fits; the result does not scale with pack weight.
Are steep or changing trails included?
No. The calculator uses one activity description and does not adjust for route grade or changing terrain.
Compare walking and rucking estimates
Choose another calculator when you want to answer a related question with a different activity or time scale.
- Walking calories calculator — Estimate a level walk without hiking conditions.
- Rucking calories calculator — Estimate steady walking with a backpack using speed, grade and terrain.
- TDEE and Maintenance Calorie Calculator — Put this workout in context with your daily maintenance estimate. Avoid counting exercise twice if it is already included in your activity level.