Reference Charts

Hiking Calorie Burn Reference Charts

Quick-reference charts showing total calories burned hiking by body weight, trail difficulty, backpack weight, and hike time. Switch between Imperial and Metric units or choose any hike duration.

Body Weight × Time × MET 30m – 8h Matrix

Weight Units:

Duration:

Calories Burned in 1 Hour of Hiking

Estimated total calories across 7 common trail scenarios

Standard Physical Activity Guidelines

Trail Type & Effort	120 lbs (55 kg)	140 lbs (64 kg)	160 lbs (73 kg)	180 lbs (82 kg)	200 lbs (91 kg)	220 lbs (100 kg)	240 lbs (109 kg)
Gentle Stroll on Flat Path Easy Pace (3.8×) Flat dirt path or paved walkway	209 kcal	243 kcal	277 kcal	312 kcal	346 kcal	380 kcal	414 kcal
Standard Trail Hike Moderate Pace (5.3×) Woodland trails with gentle rolling hills	292 kcal	339 kcal	387 kcal	435 kcal	482 kcal	530 kcal	578 kcal
Rugged Mountain Trail Brisk Pace (6.0×) Uneven rocky trails, roots, mixed hills	330 kcal	384 kcal	438 kcal	492 kcal	546 kcal	600 kcal	654 kcal
Steep Hill Climb (No Pack) Vigorous Climb (7.0×) Steady mountain climb on steep trails	385 kcal	448 kcal	511 kcal	574 kcal	637 kcal	700 kcal	763 kcal
Mountain Hike with Daypack (15 lb Pack) Strenuous Pace (7.8×) Mountain trail carrying water, layers, and snacks	429 kcal	499 kcal	569 kcal	640 kcal	710 kcal	780 kcal	850 kcal
Multi-Day Backpacking (35 lb Pack) Heavy Pack (8.8×) Backpacking trip with tent, stove, and food	484 kcal	563 kcal	642 kcal	722 kcal	801 kcal	880 kcal	959 kcal
Steep Climb with Heavy Pack Extreme Effort (10.0×) Steep mountain ascent with full backpack	550 kcal	640 kcal	730 kcal	820 kcal	910 kcal	1,000 kcal	1,090 kcal

Rule of Thumb

Calories Per Mile

For an average 160 lb (73 kg) hiker, walking on a flat dirt trail burns about 85–95 calories per mile. Adding a 1,000-ft climb increases this to 120–140 calories per mile.

Calculate by Distance →

Hills & Slopes

Uphill Climbing Multiplier

Climbing a moderate 10% mountain slope burns roughly twice as many calories as walking on flat ground at the same speed.

Uphill Calculator →

Backpack Weight

Pack Weight Impact

Carrying a 30 lb (14 kg) backpack increases your calorie burn by 25% to 40%, with the extra effort growing even faster on climbs.

Backpack Calculator →

How to Use These Calorie Charts

These reference tables provide standard baseline estimates based on sports science research. While very helpful for trip planning, your actual calorie burn will also depend on four practical factors:

Your Body Weight

Heavier hikers burn more total calories because moving a larger body weight against gravity takes more physical work on every step.

Trail Surface & Footing

Walking on loose gravel, mud, sand, or snow burns 20% to 50% more calories than walking on a firm dirt trail or road.

Climbing & Downhill Braking

Climbing lifts your body weight against gravity, while steep downhills force your thigh muscles to brake each step, burning extra calories.

Pack-to-Body Weight

Carrying 30 lbs feels much heavier to a 120 lb hiker (25% of body weight) than to a 220 lb hiker (14% of body weight).