Hiking Calorie Calculator
Calories Burned
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Estimated Time
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Calories Per Mile
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Calories Per Hour
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How Many Calories Does Hiking Burn?
Hiking calorie burn depends on body weight, pack weight, distance, elevation gain, and terrain difficulty. A 170-pound person hiking on a maintained trail with a daypack burns roughly 400-550 calories per hour. Adding steep elevation or rough terrain can increase this to 600-800 calories per hour.
This calculator accounts for elevation gain, which significantly increases energy expenditure. Climbing requires about 50% more energy per mile for every 500 feet of elevation gain. Pack weight also matters: carrying a 30-pound pack increases calorie burn by approximately 10-15% compared to hiking without a pack.
Terrain type affects both speed and energy expenditure. Well-maintained trails allow a pace of 2-3 mph, while rough terrain slows you to 1.5-2 mph but requires more energy per step for balance and navigation. Off-trail bushwhacking is the most energy-intensive, often burning 40-50% more calories than trail hiking at the same distance.
Frequently Asked Questions
How many calories does a 5-mile hike burn?
For a 170-pound person on a moderate trail with 1000 feet of elevation gain, a 5-mile hike burns approximately 500-700 calories over about 2-2.5 hours.
Does carrying a backpack burn more calories?
Yes, every pound of pack weight increases calorie burn. A 20-pound pack adds roughly 10-15% to your total calorie expenditure compared to hiking with no pack.
How does elevation gain affect calorie burn?
Elevation gain significantly increases calorie burn. Climbing burns about 50% more calories per mile for every 500 feet of gain. A steep mountain hike can burn twice the calories of a flat trail walk.
Is hiking better exercise than walking?
Hiking generally burns 30-60% more calories than flat-ground walking due to uneven terrain, elevation changes, and typically carrying a pack. It also engages more stabilizing muscles.