SnapCalorieBurn — free MET-based calorie calculators
Two hours of hiking burns 520–920 calories. Weight table for extended trail hikes with energy management tips.
A two-hour hike burns approximately 520–920 calories — one of the highest calorie burns achievable through enjoyable, non-competitive outdoor activity.
Two-hour hikes cover 4–6 miles on moderate terrain and represent a meaningful day outing. At this duration, your body spends significant time in fat-burning aerobic metabolism.
Two hours of hiking burns comparable calories to a 60–75 minute moderate run, a 90-minute vigorous cycling session, or a 100-minute swim. The major advantage of hiking is sustainability — most people can hike for 2+ hours comfortably, while maintaining running or cycling at equivalent calorie-burn rates requires substantial fitness.
Weekend 2-hour hikes are an excellent anchor activity for weight management and fitness. A single session burns 520–920 calories — enough to offset a large restaurant meal. Pack water, snacks, and appropriate footwear. Hiking with friends or family turns exercise into quality social time.
Direct answer: 2 hours of hiking burns an estimated 625–1102 calories, depending on body weight (180 lb / 82 kg: ~869 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) | ~625 cal |
| 155 lb (70 kg) | ~742 cal |
| 180 lb (82 kg) | ~869 cal |
| 205 lb (93 kg) | ~986 cal |
| 230 lb (104 kg) | ~1102 cal |
Example: At MET 5.3, a 180 lb (82 kg) person doing 2 hours of hiking burns approximately 869 calories: 5.3 × 82 × 2.00 h ≈ 869 kcal.
An estimated 625–1102 calories, depending on body weight. A 180 lb (82 kg) person burns about 869 kcal, calculated as MET 5.3 × 82 kg × 2.00 hours.
About 7.2 kcal per minute for a 180 lb (82 kg) person, or 10.6 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 625 kcal here versus 1102 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.