Hiking Calorie Calculator
Last updated: 2026-06-25
Hiking calories add the uphill potential energy (weight x cumulative elevation gain) to the base burn from intensity (MET) x weight x time.
Enter weight, round-trip distance, cumulative elevation gain and time to see total calories burned, estimated speed and recommended water all at once.
Enter hike info
Total calories burned
0 kcal
| Item | Value |
|---|---|
| Applied intensity (MET) | |
| Base activity calories | |
| Extra calories from climbing | |
| Average speed | |
| Recommended water | |
| Total calories burned |
Calories burned are an estimate based on standard MET values and can vary with pack weight, terrain and fitness. Consult a professional for health-related decisions.
How to use
- Enter weight — Enter your body weight in kilograms (kg). Including pack weight is more accurate.
- Enter distance, elevation and time — Enter round-trip distance (km), cumulative elevation gain (m) and estimated time (hours).
- Read the result — Press Calculate to show calories burned, an itemized breakdown and recommended water in a table.
How hiking calories are calculated and intensity
Hiking calories split into two parts. First is a base burn from intensity (MET): MET x body weight (kg) x time (h). Second is the extra potential energy from climbing — weight x gravity (9.81) x cumulative elevation gain (m) converted to calories and adjusted for muscle efficiency (about 23%). A faster average speed applies a higher MET.
| Intensity | Average speed | MET | Description |
|---|---|---|---|
| Light walk | under 3 km/h | 5.0 | Gentle perimeter trail |
| General hike | 3 – 4.5 km/h | 6.5 | Moderate course |
| Fast hike | 4.5 km/h and up | 8.0 | Steep or fast hiking |
The elevation correction is a significant share of a real hike. For example, a 65 kg person climbing 700 m burns about 460 kcal from the climb alone. Downhill burns fewer calories, so this calculation treats it conservatively.
Once you've chosen a mountain, check cumulative elevation gain and time in the mountain height, difficulty & route table to use as inputs. For a foliage hike, also see peak fall foliage timing by mountain.
Frequently asked questions (FAQ)
How are hiking calories calculated?
Hiking calories combine a base burn from intensity (MET), weight and time, plus an uphill correction for the extra potential energy (weight x cumulative elevation gain x gravity). This calculator reflects both the higher intensity of hiking versus flat walking and the extra load from climbing.
What is MET (metabolic equivalent)?
MET expresses activity intensity as a multiple of resting metabolism. Easy hiking is about 6 MET, steep hiking 8 MET or more. Calories burned are roughly MET x body weight (kg) x time (h).
How do I enter cumulative elevation gain?
Cumulative elevation gain is the total height climbed during the hike. You can enter the difference between the summit and start elevation; for courses with many ups and downs, use the cumulative (total) gain from a hiking app for better accuracy.
Are the calculated calories accurate?
This is a standard MET-based estimate; actual burn can vary by about ±20% with pack weight, terrain, temperature and personal fitness. Use it as a reference for diet or exercise planning.
How much water should I drink while hiking?
Generally about 400-600 ml of fluid per hour of hiking is recommended. This calculator suggests recommended water based on elapsed time; on hot days, sip more often.
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Last updated: 2026-06-25