⛰️ Hiking Calorie Calculator
Calories burned hiking with elevation & pack weight
Written by Albert Mateos · Founder & Editor
Last reviewed: May 2, 2026
How it works
Calculate calories burned hiking based on your weight, duration, elevation gain, pack weight, and terrain type. Hiking burns significantly more calories than walking due to incline and uneven terrain. Plan your next hike knowing exactly how much energy you'll need.
How to Use This Calculator
- Enter your body weight in kg or lbs.
- Enter pack weight if carrying one.
- Enter hike duration and average elevation gain.
- Select terrain difficulty (flat, hilly, mountainous).
Example
Inputs: 70 kg hiker with 5 kg pack, 3 hours, 500 m elevation gain
Result: ~1,600 kcal burned
What it means: A 3-hour moderate hike with elevation burns around 1,600 kcal — roughly double flat walking for the same duration.
Tips
- Every 100 m of elevation gain adds roughly 50-70 kcal on top of flat-terrain burn.
- Pack weight increases calorie burn by ~4-6% per kg carried.
- Downhill sections still burn calories due to eccentric muscle load on the quads.
- Eat 200-300 kcal per hour on hikes longer than 2 hours to avoid bonking.
Frequently Asked Questions
- How many calories does hiking burn compared to walking?
- Hiking typically burns 40% to 70% more calories than walking on flat ground at the same pace due to elevation changes, uneven terrain, and often carrying a daypack. A 75 kg person hiking moderately on hilly terrain burns roughly 450 to 550 calories per hour compared to about 300 for flat walking. The steeper the incline and the heavier your pack, the greater the difference.
- Does carrying a backpack increase calorie burn while hiking?
- Yes, carrying a loaded backpack significantly increases calorie expenditure. Each additional kilogram of pack weight increases energy expenditure by roughly 1% to 2%. A 10 kg daypack can add 100 or more extra calories burned per hour depending on terrain and pace.
- How do I estimate calories burned on a specific trail?
- The most important factors are your body weight, total distance, elevation gain, and hiking duration. Enter these values into the calculator along with your pack weight for a personalized estimate. As a rough benchmark, expect to burn about 50 to 80 calories per kilometer on moderate terrain with some elevation change.