Hiking Calories Calculator
Estimates the calories used on a hike from your weight, the terrain and any pack you carry.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
gross kcal = MET × weight (kg) × hours net kcal = (MET − 1) × weight (kg) × hours
Weight is your body weight only. The pack is allowed for by the row you choose.
What to watch out for
On a hike, pack weight and climbing do most of the work that speed does on a road. Enter your body weight without the pack and pick the row for the load, so it is not counted twice. Use moving time, not the whole day, because long stops pull the real average well below these values. Rough ground and steep ascents can push the figure higher; going downhill costs less than climbing but is not free.
MET values come from the 2011 Compendium of Physical Activities. Gross calories include what your body would have used at rest over the same time. Net removes that by using MET − 1, so it is the better figure for the extra calories the activity uses. Both are rough estimates, so allow at least ±20%. The true figure varies by person.
Frequently Asked Questions
How many calories does a 2-hour hike burn?
At 70 kg, a cross-country hike uses about 840 kcal gross, or 700 kcal net of resting.
How much does a heavy pack add?
Climbing hills for 2 hours at 70 kg comes to about 910 kcal with a pack up to 4 kg and 1,260 kcal with one over 19 kg.
Should I include my pack in my weight?
No. Enter body weight only and choose the row that matches the pack.