How Many Calories Does Hiking Burn? (By Weight & Terrain)

By Sarah Miller · September 22, 2035

Hiking can burn between 400 and 700 calories per hour, depending on body weight, terrain, pack load, and hiking speed. A 160-pound (73 kg) person walking on moderate trails at a steady pace typically burns around 500 calories per hour.

Factors That Influence Calorie Burn While Hiking

The number of calories burned hiking varies significantly based on several key factors. Understanding these helps tailor your expectations and optimize your workout.

Body Weight

The heavier you are, the more energy your body uses to move. Calorie expenditure increases proportionally with body mass.

A 120-lb (54 kg) person may burn ~300–400 calories/hour
A 180-lb (82 kg) person may burn ~500–650 calories/hour
A 220-lb (100 kg) person may burn ~600–800 calories/hour

Terrain and Elevation Gain

Uphill hikes require more effort than flat trails. Steeper inclines dramatically increase calorie burn.

Flat terrain: +0% calorie increase
Moderate incline (5–10% grade): +30–50%
Steep ascent (>10% grade): +60–100% or more

Backpack Weight

Carrying a loaded backpack increases resistance and muscle engagement.

No pack: baseline calorie burn
10–20 lb (4.5–9 kg) pack: +10–20% burn
30+ lb (13.6+ kg) pack: +25–40% burn

Hiking Speed and Duration

Faster hiking increases heart rate and metabolic demand. Longer duration adds cumulative burn.

Slow pace (2 mph): lower intensity, steady burn
Brisk pace (3+ mph): higher calorie output
Hikes over 2 hours benefit from sustained fat-burning zones

Calories Burned Hiking: Detailed Comparison Table

The following table estimates calories burned per hour based on body weight and trail difficulty.

Body Weight	Flat Trail (cal/hr)	Mod. Incline (cal/hr)	Steep Ascent (cal/hr)	With 20lb Pack (cal/hr)
120 lbs (54 kg)	300	400	500	460
140 lbs (64 kg)	350	470	600	540
160 lbs (73 kg)	400	530	680	610
180 lbs (82 kg)	450	600	770	690
200 lbs (91 kg)	500	670	860	770
220 lbs (100 kg)	550	730	940	850

Table data source:1, 2, 3

Data shows that steeper terrain increases calorie burn by up to 90% compared to flat trails. Carrying a 20-pound backpack adds approximately 15–20% more calories burned per hour across all weight categories. Heavier individuals consistently burn more calories due to increased energy demands.

How to Maximize Calorie Burn on Hikes

If your goal is fitness or weight management, consider these proven strategies:

Choose Challenging Trails

Select routes with significant elevation gain. Use topographic maps or apps like AllTrails to identify steep climbs.

Incorporate Intervals

Alternate between fast-paced walking and recovery periods. This boosts cardiovascular effort and post-exercise calorie burn.

Wear a Weighted Pack

Safely add 10–20 pounds to your backpack to increase resistance without risking injury.

Hike Longer Distances

Extend your time on the trail. Even moderate efforts yield high total calorie burn over 3–5 hours.

Use Trekking Poles

Poles engage upper body muscles, increasing overall energy expenditure by up to 20%.

Common Questions About Hiking and Calorie Burn

How many calories does a 5-mile hike burn?

A 5-mile hike burns approximately 400–600 calories for a 160-pound person, depending on elevation and pace. Steeper trails or heavier packs can increase this to 800+ calories.

Does hiking burn more calories than walking?

Yes, hiking typically burns more calories than walking on flat surfaces due to uneven terrain, elevation changes, and often heavier loads. Hiking can burn 30–100% more than regular walking at the same speed.

Can hiking help lose belly fat?

Hiking contributes to overall fat loss, including belly fat, when combined with a healthy diet. It’s an effective aerobic exercise that improves metabolism and reduces visceral fat over time.

Do you burn more calories hiking uphill or running?

Running generally burns more calories per minute, but steep uphill hiking can approach similar rates—especially with a heavy pack. For example, a steep hike may burn 700 cal/hr vs. 600–900 cal/hr for running, depending on speed and grade.

How accurate are fitness trackers for measuring hiking calories?

Fitness trackers provide reasonable estimates but can under- or overestimate by 10–30%. They often miscalculate elevation changes and pack weight. GPS-enabled devices with heart rate monitors offer the most accurate readings.