Hiking burns calories at different rates depending on many variables, but on average, a person can expect to burn roughly 100 to 150 calories per mile on moderate terrain, with this number increasing significantly on steeper or more challenging trails. The total calories burned per mile while hiking depend mainly on body weight, hiking speed, terrain difficulty, elevation gain, pack weight, and individual metabolic factors.
Calories Burned per Mile Hiking Calculator
Core Factors Influencing Calories Burned Per Mile Hiking
- Body Weight: Heavier individuals burn more calories because more energy is needed to move a larger mass. For example, a person weighing 150 pounds might burn around 100 calories per mile, whereas someone weighing 200 pounds could burn closer to 130-150 calories per mile.
- Terrain and Elevation: Hiking uphill or on uneven, rocky trails significantly increases calorie expenditure. For instance, hiking on a flat path burns fewer calories per mile than a trail with steep elevation gain. Elevation grades from 6% to 15% can nearly double the calories burned compared to a 1%-5% grade trail.
- Hiking Speed and Intensity: Faster hiking speeds increase calorie burn. Hiking vigorously for 45 minutes or more boosts metabolism, causing calories to be burned even after the hike is finished.
- Pack Weight: Carrying a heavy backpack adds to total calorie burn. A light daypack might add 50-100 calories per hour, while a loaded backpack can increase calorie burn by about 200 calories per hour.
- Other Factors: Age, gender, fitness level, body composition, temperature, altitude, and metabolism also affect calorie burn but typically less than the above factors.
How to Estimate Calories Burned Per Mile
The simplest rough guideline often used by long-distance hikers is approximately 1 calorie per pound per mile hiked, assuming challenging terrain and pack weight. For example:
| Body Weight (lbs) | Calories Burned Per Mile (approx.) |
|---|---|
| 120 | 120 |
| 150 | 150 |
| 180 | 180 |
| 200 | 200 |
This rule suggests that a 160-pound person carrying a moderate pack may burn around 160 calories per mile, but this is a high-end estimate dependent on factors like elevation and load.
Average Calories Burned Hiking Per Hour
Many sources estimate average calorie burn per hour on moderate terrain at speeds from 2.5 to 3 mph (typical hiking pace):
| Body Weight (lbs) | Calories/hr on Flat Terrain | Calories/hr on Uphill or Steep Terrain |
|---|---|---|
| 120 | ~290 | ~440 |
| 150 | ~360 | ~550 |
| 180 | ~430 | ~650 |
| 200 | ~480 | ~720 |
A 150-pound person hiking uphill might burn roughly 500-550 calories per hour, translating to roughly 200-220 calories per mile assuming 2.5 mph pace.
Calculating Total Calories for Your Hike
To estimate calories burned on a hike, consider:
- Calculate calories per hour based on your weight and terrain difficulty (flat, hilly, steep)
- Estimate hiking speed for each terrain section (typically 2-3 mph)
- Multiply calories per hour by hours spent hiking
- Or calculate per mile using estimates like 100-150 calories per mile based on your body weight and trail difficulty
For more precision, many hiking calorie calculators factor in MET (Metabolic Equivalent of Task), pack weight, speed, and elevation gain.
Additional Insights on Calories Burned Hiking
- Hiking uphill can burn 600 to 800 calories per hour, depending on your weight and steepness.
- Downhill hiking burns fewer calories—often 300 to 400 calories per hour, but still contributes to total energy expenditure.
- Intensity and duration of hiking play a role: a steady, vigorous pace burns more calories than a slower, leisurely walk.
- Carrying heavier pack weight significantly raises calorie burn, which can be essential for backpackers planning food needs.
- Hiking also builds muscle, especially in legs and core, enhancing fitness beyond calorie burn alone.
Practical Tips for Managing Caloric Intake While Hiking
- On high-mileage or strenuous days, plan to consume at least 100 calories per mile to maintain energy levels.
- Bring calorie-dense snacks and meals, and include a mid-hike picnic or snack break to keep performance up.
- Adjust your food intake based on terrain and pack weight; harder hikes need more fuel.
Summary
| Factor | Effect on Calories Burned |
|---|---|
| Body Weight | More weight increases calories burned |
| Terrain Incline | Higher elevation = more calories burned |
| Hiking Speed | Faster pace increases calorie burn |
| Pack Weight | Heavier pack adds significant calories |
| Distance | Longer hikes naturally burn more calories |
| Individual Metabolism | Influences total energy expenditure |
In general, expect to burn 100 to 150 calories per mile hiking, with variation based on how tough and fast your hike is, your weight, and what you’re carrying. Understanding these factors helps hikers accurately plan nutrition and training for their trips.
If you want to optimize for weight loss, fitness, or endurance hiking, monitoring these variables alongside your calorie intake is essential.
Note: The numbers above are averages and estimates. Individual calorie burn will vary. Devices like fitness trackers can help provide personalized data but also have limitations. For detailed planning, consider using hiking-specific calorie calculators that factor in your weight, pace, pack, and elevation gain.