Hiking Calorie Calculator
Estimate calories burned while hiking based on weight, distance, elevation, and pack load.
Hiking Calorie Calculator
This Hiking Calorie Calculator estimates calories burned on a trail using one-way distance, elevation gain, body weight, and pack load. It splits energy cost into uphill and downhill segments using the Minetti slope model. Plan trail nutrition with our Hiking Pace Calculator or compare with the Running Calorie Calculator.
How Hiking Calories Are Estimated
Trail grade is calculated from one-way distance and total elevation gain. Uphill calories scale with a Minetti polynomial work ratio, while downhill uses a flat-mile equivalent. Pack weight increases total burn through a load factor of 1 + (2/3) × (pack weight / body weight).
Using One-Way Distance
Enter the distance for a single direction of travel, not the full round trip. If your hike is 12 miles out and back on the same trail, enter 6 miles. Use cumulative elevation gain (all uphill sections added), not net elevation change.
Frequently Asked Questions
How many calories does hiking burn?
A moderate hike typically burns 400 to 600 calories per hour depending on grade, pack weight, and body size. Steep trails with heavy packs can exceed 800 calories per hour.
Does elevation gain affect calorie burn?
Yes. Elevation gain is the strongest predictor of hiking energy cost. A 10-mile flat hike burns far fewer calories than a 5-mile trail with 3,000 feet of climbing.
Should I use round-trip or one-way distance?
Use one-way distance. For an out-and-back hike, divide the total trail length by two before entering it into the calculator.
How much does a backpack increase calorie burn?
Each kilogram of pack weight raises energy cost. The calculator applies a proportional load factor so a heavier pack meaningfully increases both uphill and downhill calorie estimates.
Is hiking good for weight loss?
Hiking can support weight loss because it burns substantial calories, especially on steep terrain. Results depend on diet and recovery nutrition, so treat the estimate as a planning guide.
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