Hiking Calculator: Calories Burned, Time and Trail Grade

Your details

Your body weight without gear. Gear weight is entered separately below.
lb
One-way or round-trip total distance you plan to hike.
miles
Total vertical ascent (uphill only). Leave at 0 for flat hikes.
ft
Sets the base MET (metabolic rate). Pick the terrain that best matches most of your hike.
Carrying more weight raises your metabolic rate. Each tier adds 0.5 MET to the base terrain value.
Calories burnedVigorous aerobic
1,193kcal

Total energy expenditure for the hike

Estimated hike time2 hr 23 min
Average trail grade3.8%
Average pace2.1 mph
Calories per hour501kcal/hr
MET value used6.5
_hikeTimeHr2.3793
Calories per hour501
Total calories1,193

You will burn about 1,193 kcal on this hike.

  • At 170 lb on rolling terrain, you burn roughly 501 kcal per hour.
  • Over this 5.0 miles hike you expend the energy equivalent of about 0.34 lb of fat of stored fat (note: deficit relative to intake determines actual fat loss).
  • Aim to drink at least 40 fl oz (1190 mL) of water during this hike - roughly 500 mL (17 fl oz) per hour.
  • These estimates carry a +/-15% individual margin: fitness level, heat, humidity, footwear, and trail surface all shift the true cost.

Next stepTo increase the calorie burn without changing distance, add elevation gain or choose rougher terrain. Even 300 m of ascent can add 200+ kcal.

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