SnapCalorieBurn — free MET-based calorie calculators
One hour of hiking burns 260–460 calories. Full weight table with terrain, elevation, and backpack considerations.
An hour of moderate hiking burns approximately 260–460 calories.
Hour-long hikes are the standard for most day hikers and cover 2–3 miles on moderate terrain. This duration allows you to reach scenic viewpoints, explore trail loops, and achieve meaningful cardiovascular training. The "forest bathing" effect enhances hiking's health benefits beyond pure calorie burn.
One hour of hiking burns about 50% more calories than an hour of flat walking. On steep terrain, it can match or exceed moderate running. Hiking with a loaded daypack (10–20 lbs) increases calorie burn by an additional 15–25%, pushing the total to 300–575 calories per hour.
A weekly hour-long hike provides 260–460 calories of exercise plus exposure to nature, fresh air, and varied terrain that strengthens ankles and improves balance. For weight management, hiking's higher calorie burn per hour compared to walking makes it a more time-efficient option when trails are accessible.
Direct answer: 1 hour of hiking burns an estimated 313–551 calories, depending on body weight (180 lb / 82 kg: ~435 kcal). Intensity assumed: General hiking, no heavy pack (MET 5.3). This is an estimate, not a measurement.
| Body weight | Calories burned |
|---|---|
| 130 lb (59 kg) | ~313 cal |
| 155 lb (70 kg) | ~371 cal |
| 180 lb (82 kg) | ~435 cal |
| 205 lb (93 kg) | ~493 cal |
| 230 lb (104 kg) | ~551 cal |
Example: At MET 5.3, a 180 lb (82 kg) person doing 1 hour of hiking burns approximately 435 calories: 5.3 × 82 × 1.00 h ≈ 435 kcal.
An estimated 313–551 calories, depending on body weight. A 180 lb (82 kg) person burns about 435 kcal, calculated as MET 5.3 × 82 kg × 1.00 hours.
About 7.3 kcal per minute for a 180 lb (82 kg) person, or 5.3 kcal per kilogram of body weight across the whole session.
Because the MET formula scales directly with body mass: a 130 lb person burns about 313 kcal here versus 551 kcal for a 230 lb person — a 76% spread for the identical session.
From the 2024 Adult Compendium of Physical Activities, the reference database of measured MET intensities for physical activities. Every figure on this page uses that value in the formula Calories = MET × body weight (kg) × duration (hours).
They are estimates from population averages, not measurements. Individual results commonly land within about ±15% of the figure shown; actual intensity and pace, body composition and fitness, terrain and technique all shift the real number. The values are gross calories, so they include the energy you would have burned at rest.
Open the hiking calorie calculator to enter your own weight, intensity and duration.