Calories Burned Hiking: Complete Guide to Trail Walking & Weight Loss

Hiking offers an incredible combination of cardiovascular exercise, strength training, and mental wellness benefits—all while immersing yourself in nature. Whether you’re a casual weekend hiker or an avid trail enthusiast, understanding how many calories hiking burns can help you better plan your fitness and weight loss goals.

The number of calories you burn while hiking varies significantly based on multiple factors including your body weight, the terrain difficulty, your hiking speed, and the duration of your trek. This comprehensive guide breaks down everything you need to know about calorie expenditure during hiking activities.

Understanding Calorie Burn During Hiking

Hiking is classified as a moderate to vigorous intensity aerobic activity. Unlike walking on flat surfaces, hiking typically involves variable terrain with elevation changes, uneven ground, and natural obstacles that increase energy expenditure.

The metabolic demands of hiking are measured in METs (Metabolic Equivalent of Task). According to physical activity research, hiking can range from 4 to 10 METs depending on intensity, compared to 3-4 METs for casual walking and 6-12 METs for running.

Calories Burned Hiking: Detailed Breakdown by Weight and Terrain

The primary factors affecting calorie burn during hiking are your body weight and the steepness of the trail. Here’s a comprehensive breakdown of estimated calories burned per hour:

Light to Moderate Terrain (1-5% Grade)

On relatively flat trails with gentle slopes, hiking at a moderate pace of 3-3.5 mph burns:

• 130 pounds (59 kg): 270-300 calories per hour
• 155 pounds (70 kg): 320-360 calories per hour
• 180 pounds (82 kg): 380-430 calories per hour
• 205 pounds (93 kg): 440-500 calories per hour
• 230 pounds (104 kg): 500-570 calories per hour

Moderate to Steep Terrain (6-15% Grade)

On trails with noticeable inclines and more challenging terrain:

• 130 pounds (59 kg): 410-460 calories per hour
• 155 pounds (70 kg): 490-550 calories per hour
• 180 pounds (82 kg): 570-640 calories per hour
• 205 pounds (93 kg): 660-740 calories per hour
• 230 pounds (104 kg): 750-840 calories per hour

Very Steep Terrain (16-30% Grade)

Challenging mountain trails with significant elevation gain can burn:

• 130 pounds (59 kg): 520-590 calories per hour
• 155 pounds (70 kg): 620-700 calories per hour
• 180 pounds (82 kg): 720-810 calories per hour
• 205 pounds (93 kg): 830-930 calories per hour
• 230 pounds (104 kg): 940-1,050 calories per hour

Factors That Influence Calorie Burn While Hiking

1. Body Weight and Composition

Heavier individuals burn more calories during physical activity because their bodies must work harder to move mass against gravity. Additionally, muscle tissue burns more calories than fat tissue, so individuals with higher muscle mass tend to have greater calorie expenditure.

2. Trail Difficulty and Elevation Gain

The grade or steepness of a trail dramatically impacts energy expenditure. A trail with 1,000 feet of elevation gain over 5 miles requires significantly more effort than a flat 5-mile path. Each 100 feet of elevation gain adds approximately 10-20% more calorie burn.

3. Hiking Speed and Pace

Faster hiking speeds increase cardiovascular demand and calorie burn. A leisurely pace of 2 mph burns considerably fewer calories than a brisk 4 mph pace on the same terrain.

4. Backpack Weight

Carrying a loaded backpack increases calorie expenditure by 10-20% depending on the pack’s weight. A 20-pound backpack can add 50-100 calories burned per hour to your hike.

5. Weather Conditions

Extreme temperatures force your body to work harder to maintain core temperature. Hiking in hot, humid conditions or cold weather can increase calorie burn by 5-15%.

6. Trail Surface and Conditions

Rocky, uneven terrain requires more stabilization and engages more muscle groups than smooth trails. Snow, mud, or sand also increase energy expenditure significantly.

Hiking vs. Walking: Calorie Comparison

While hiking and walking are related activities, their calorie-burning potential differs substantially due to terrain and intensity variations.

Regular Walking on Flat Ground

Walking at a moderate pace (3 mph) on flat surfaces burns approximately:

• 130 pounds: 185-210 calories per hour
• 155 pounds: 220-250 calories per hour
• 180 pounds: 260-290 calories per hour
• 205 pounds: 300-340 calories per hour

Brisk Walking (4 mph)

Increasing walking speed to 4 mph burns:

• 130 pounds: 250-280 calories per hour
• 155 pounds: 300-335 calories per hour
• 180 pounds: 350-390 calories per hour
• 205 pounds: 400-450 calories per hour

Even brisk walking typically burns 20-40% fewer calories than moderate hiking on inclined terrain, demonstrating hiking’s superior calorie-burning potential.

Hiking vs. Running: Which Burns More Calories?

Running generally burns more calories per minute than hiking, but the comparison is more nuanced when considering sustainability and total workout duration.

Running Calorie Burn

Running at a 10-minute mile pace (6 mph) burns approximately:

• 130 pounds: 480-540 calories per hour
• 155 pounds: 570-640 calories per hour
• 180 pounds: 660-750 calories per hour
• 205 pounds: 760-860 calories per hour

Important Considerations

While running burns more calories per hour, most people can sustain hiking for much longer periods. A typical run might last 30-45 minutes, burning 300-500 calories, while a hiking session often extends 2-4 hours, potentially burning 800-1,500 calories total.

Additionally, hiking is lower impact, reducing injury risk and making it more accessible for people of varying fitness levels, ages, and joint health conditions.

Maximizing Calorie Burn During Your Hikes

Choose Challenging Terrain

Select trails with significant elevation gain and varied terrain. Each 1% increase in grade can boost calorie burn by 10-15%.

Increase Your Pace

Pushing your speed from 2.5 mph to 3.5 mph can increase calorie burn by 25-35% without significantly compromising your ability to complete longer distances.

Add Weight

Carrying a weighted backpack or wearing a weight vest adds resistance training benefits while increasing calorie expenditure. Start with 5-10 pounds and gradually increase.

Use Trekking Poles

While trekking poles reduce joint stress, they also engage upper body muscles, potentially increasing total calorie burn by 5-10%.

Incorporate Intervals

Alternate between moderate and vigorous hiking speeds. This interval approach can boost overall calorie burn and improve cardiovascular fitness.

Extend Duration

Simply hiking longer increases total calorie expenditure. Gradually build up to longer excursions as your fitness improves.

Hiking for Weight Loss: What You Need to Know

Hiking can be an effective weight loss tool when combined with proper nutrition. To lose one pound of body weight, you need to create a calorie deficit of approximately 3,500 calories.

Creating a Sustainable Plan

If you hike for 2 hours on moderate terrain three times per week, you might burn an additional 1,800-2,400 calories weekly—enough to lose approximately 2-3 pounds per month without dietary changes.

Combining regular hiking with mindful eating and a balanced nutritional approach can accelerate results while building sustainable healthy habits.

Progressive Overload

As your fitness improves, your body becomes more efficient, burning fewer calories for the same activity. Continue challenging yourself by:

• Selecting more difficult trails
• Increasing hiking distance or duration
• Adding pack weight
• Improving pace
• Incorporating technical terrain

Additional Health Benefits of Hiking

Beyond calorie burn and weight management, hiking offers numerous evidence-based health benefits.

Cardiovascular Health

Regular hiking strengthens the heart, improves circulation, and can help lower blood pressure and cholesterol levels. Research indicates that regular moderate-intensity aerobic activity reduces cardiovascular disease risk by 30-40%.

Mental Health and Stress Reduction

Outdoor exercise in natural settings has been shown to reduce anxiety, depression, and stress more effectively than equivalent indoor exercise. The combination of physical activity, fresh air, and natural scenery provides powerful mental health benefits.

Bone Density and Joint Health

Weight-bearing activities like hiking help maintain and improve bone density, reducing osteoporosis risk. The varied terrain also strengthens stabilizing muscles around joints, improving balance and reducing fall risk.

Improved Sleep Quality

Regular hiking and outdoor activity has been associated with improved sleep quality, faster sleep onset, and more restorative deep sleep phases.

Enhanced Immune Function

Moderate regular exercise like hiking can boost immune system function, potentially reducing the frequency and severity of common illnesses.

Social Connection

Hiking with friends, family, or groups provides social interaction benefits, which are strongly linked to improved mental health and longevity.

Tracking Your Hiking Calories

Several methods can help you estimate calories burned during your hikes:

Fitness Trackers and Smartwatches

Devices that monitor heart rate, elevation gain, and movement provide personalized calorie estimates based on your specific data.

Smartphone Apps

GPS-enabled hiking apps can track distance, elevation gain, and duration, then calculate estimated calorie burn based on your profile information.

Online Calculators

Various online calculators allow you to input your weight, hiking duration, and terrain difficulty to estimate calories burned.

Heart Rate Monitoring

Using heart rate data provides more accurate calorie estimates than distance and time alone, as it accounts for individual fitness levels and effort intensity.

Safety Considerations for Calorie-Burning Hikes

Proper Nutrition and Hydration

For hikes longer than 90 minutes, bring water and snacks to maintain energy levels. Dehydration and low blood sugar can impair performance and increase injury risk.

Start Gradually

If you’re new to hiking, begin with shorter, less challenging trails and progressively increase difficulty as your fitness improves.

Appropriate Gear

Invest in proper hiking footwear with good traction and ankle support. Dress in moisture-wicking layers appropriate for the weather conditions.

Know Your Limits

Listen to your body and don’t push beyond your current fitness level. Overexertion can lead to exhaustion, dehydration, or injury.

Trail Safety

Research trails before you go, check weather conditions, inform someone of your plans, and carry basic safety equipment including a first aid kit, map, and emergency supplies for longer hikes.

Hiking for Different Fitness Levels

Beginners

Start with flat to gently rolling trails of 2-4 miles. Focus on building endurance and proper hiking form before tackling challenging terrain. Expect to burn 200-400 calories per session.

Intermediate Hikers

Progress to trails with moderate elevation gain (500-1,500 feet) over 4-8 miles. You can expect to burn 400-800 calories per hike as you tackle more challenging routes.

Advanced Hikers

Take on steep mountain trails with significant elevation gain (1,500+ feet) and technical terrain. Advanced hikers often complete 8-15 mile treks, burning 800-2,000+ calories per excursion.

Combining Hiking with Other Activities

Hiking pairs well with other fitness activities to create a well-rounded exercise program:

• Strength Training: Build hiking-specific strength with lunges, squats, and core exercises
• Yoga: Improve flexibility and balance for better hiking performance
• Cycling: Develop cardiovascular endurance on non-hiking days
• Swimming: Provide low-impact recovery exercise between challenging hikes

Seasonal Hiking and Calorie Burn

Summer Hiking

Hot weather increases calorie burn as your body works to cool itself. However, take precautions against heat exhaustion and dehydration.

Winter Hiking

Cold weather hiking, especially in snow, significantly increases energy expenditure. Snowshoeing can burn 30-50% more calories than regular hiking on the same terrain.

Fall and Spring

Moderate temperatures provide ideal conditions for longer, more comfortable hikes that maximize total calorie burn.

Common Mistakes That Reduce Calorie Burn

• Taking too many long breaks: Frequent extended rest stops reduce overall intensity and calorie burn
• Choosing the same easy trails: Your body adapts to repeated similar activities, becoming more efficient and burning fewer calories
• Poor pacing: Starting too fast can force you to slow down significantly, reducing average intensity
• Inadequate fueling: Not eating or drinking enough can cause energy crashes that limit performance
• Improper footwear: Uncomfortable shoes or boots can cause you to slow down or cut hikes short

The Bottom Line

Hiking is an excellent calorie-burning exercise that offers benefits beyond simple weight loss. The number of calories you burn depends primarily on your body weight, the terrain difficulty, hiking speed, and duration of your trek.

A 155-pound person can expect to burn approximately 320-360 calories per hour on moderate terrain, 490-550 calories per hour on steep trails, and potentially over 700 calories per hour on very challenging mountain terrain.

While running may burn more calories per minute, hiking’s sustainability allows for longer workout durations and lower injury risk. Combined with the mental health benefits of outdoor exercise in natural settings, hiking provides a comprehensive approach to fitness and wellness.

Whether your goal is weight loss, improved fitness, stress reduction, or simply enjoying nature, hiking offers an accessible, effective, and enjoyable path to better health. Start with trails appropriate to your current fitness level and progressively challenge yourself as your capabilities improve.

Remember that sustainable fitness results come from consistent effort over time rather than extreme short-term exertion. Make hiking a regular part of your lifestyle, and you’ll reap the physical, mental, and emotional rewards for years to come.

Sources:

• 2024 Compendium of Physical Activities
• Cornell University MET and Calorie Calculator
• National Institutes of Health – Physical Activity Energy Expenditure
• Harvard Health – Hiking Benefits
• PMC – Mental Health Benefits of Mountain Hiking
• Outdoor vs Indoor Exercise and Mental Health
• Physical Benefits of Outdoor Activities
• Walking and Longevity Research