How Hiking Calories Are Calculated
Hiking calorie burn is calculated using MET (Metabolic Equivalent of Task) values. The formula is: Calories = MET Γ weight (kg) Γ time (hours). MET depends on the slope and on the pack you carry: 6.0 for flat hiking with no pack, 6.3β8.3 for climbing hills with 0β42 lb, and up to 10.0 on very steep ground with a heavy pack.
Hiking burns far more energy than flat walking. A 154 lb (70 kg) adult hiking a 10% grade trail for 2 hours can burn approximately 700β900 kcal β comparable to running, but with less joint stress. It's one of the most efficient outdoor exercises available.
Refuel after a hike with carbohydrates and protein. During long hikes, consume 30β60g of carbohydrates per hour to maintain sustained energy levels and prevent hitting the wall.
Frequently Asked Questions
Yes. Using trekking poles engages upper body muscles, increasing calorie expenditure by about 5β10%. They also reduce knee and back stress, allowing you to hike longer distances β further increasing total calories burned.
Hiking is excellent for fat loss as a sustained aerobic activity. It simultaneously strengthens lower body muscles (especially glutes, quads, and calves), providing both cardio and resistance training benefits in one activity.