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Calories burned hiking

Hiking with elevation and a pack burns significantly more than flat walking. Sustainable for hours — total burn for full-day hikes can exceed 3,000 kcal.

Light

270

kcal/hr

Moderate

463

kcal/hr

Vigorous

694

kcal/hr

For a 170 lb adult.

Calculator

MET-based formula. Adjust weight and duration.

Calories burned

463 kcal

170 lb · 60 min · moderate

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What it is

Walking on trails or off-trail, often with elevation gain and a pack. Backpacking adds weight and duration.

What changes the burn

  • Elevation gain — every 1000 ft gained adds 100-150 kcal
  • Pack weight — 20+ lb pack adds 15-25%
  • Terrain — rocky/scrambling > maintained trail

FAQ

How many calories does a 10-mile hike burn?
1,000-2,000 kcal depending on elevation gain, pack weight, and pace.

How calories burned is calculated

kcal = MET × kg × h

Hiking · MET 6 · ≈ 463 kcal/hr · 77 kg · moderate

Compendium of Physical Activities

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