How it works
calories = MET × 3.5 × weight(kg) ÷ 200 × minutescross-country hike ≈ 6 METs · steep or with pack ≈ 7.8 METs
- MET
- the intensity, set by terrain and load
- weight
- your body weight in kilograms
- minutes
- how long you hiked
The MET value covers the walking effort, not the extra work of a very heavy pack or a scramble. A big elevation gain or a loaded pack can push your real burn above the steepest setting here.
Frequently asked questions
How many calories does hiking burn?
A 70 kg hiker on cross-country trail burns about 440 kcal an hour, more on steep ground.
Does hiking burn more than walking?
Yes. Even an easy trail is around 5.3 METs against 3.5 for a moderate flat walk, because of the uneven ground and climbs.
How much does a backpack add?
A heavy pack raises the effort noticeably; the steep-or-with-pack setting uses about 7.8 METs to reflect that.
Do downhill sections count?
Descending burns less than climbing, so a hike that goes up and back down averages below a steady ascent.
Is this an exact figure?
No, it estimates from average MET values and varies with fitness, pack weight and how steep the trail is.