Calories Burned: Hiking
Hiking is a moderate-intensity activity with a MET value of 5.3. A 155-lb (70 kg) person burns about 186 calories in 30 minutes and 373 in an hour. Adjust the weight and duration below for your exact number.
How to use this calculator
Hiking is pre-selected. Set your body weight and how long you exercised, and the calorie estimate updates instantly. You can also switch to any of 40+ other activities using the category buttons.
Understanding your hiking calorie burn
The estimate uses the MET formula: calories = MET × weight (kg) × hours. Hiking's MET of 5.3 means it burns 5.3× more energy than sitting at rest. It's classified as moderate intensity — actual burn varies with your effort, fitness level, and conditions.
Frequently asked questions
Calories burned: hiking by weight and duration
Calorie burn scales directly with body weight — the same session costs a heavier person more energy because they are moving more mass. All figures use hiking's MET value of 5.3.
| Duration | 125 lbs | 155 lbs | 185 lbs | 215 lbs |
|---|---|---|---|---|
| 15 min | 75 cal | 93 cal | 111 cal | 129 cal |
| 30 min | 150 cal | 186 cal | 222 cal | 258 cal |
| 45 min | 225 cal | 279 cal | 334 cal | 388 cal |
| 60 min | 301 cal | 373 cal | 445 cal | 517 cal |
Common calorie targets
How long a 155-lb person needs to do hiking to hit common burn targets:
- ·Burn 100 calories: about 16 minutes
- ·Burn 250 calories: about 40 minutes
- ·Burn 500 calories: about 81 minutes
How hiking compares to other walking activities
Same duration, same 155-lb person — only the intensity (MET) changes:
| Activity | MET | 30 min at 155 lbs |
|---|---|---|
| Hiking | 5.3 | 186 cal |
| Walking (casual) | 2.8 | 98 cal |
| Walking (brisk) | 3.8 | 134 cal |
| Walking uphill | 6 | 211 cal |
Related calculators
Calories burned in other walking activities
Same calculator, different intensity — each page shows that activity's numbers by weight and duration.