Hiking Calories — MET 6.0–8.0
400–700 cal/hr. MET 6.0–8.0. Pack adds 15–20%. AT thru-hikers burn 5,000–6,000 cal/day. Naismith's Rule.
Why This Stat Matters
Why: 400–700 cal/hr. Pack adds 15–20%. Naismith: 1 hr per 3 mi + 1 hr per 2000 ft.
How: Enter distance, elevation, pack weight, body weight, terrain. Get calories, time, water, food.
- ●400–700 cal/hr
- ●Pack +15–20%
- ●AT thru-hikers 5–6K cal/day
Hiking Calorie Calculator
400–700 cal/hr. MET 6.0–8.0. Pack adds 15–20%. AT thru-hikers burn 5,000–6,000 cal/day.
Preset Scenarios
Trail Planner — Multi-Segment Hike
📸 Screenshot Summary
For educational and informational purposes only. Verify with a qualified professional.
🏅 Sports Records
400–700 cal/hr
Pack adds 15–20%
AT thru-hikers 5–6K cal/day
Answer Capsule
Hiking burns 400–700 cal/hr depending on terrain. MET 6.0–8.0. Pack adds 15–20% burn. AT thru-hikers burn 5,000–6,000 cal/day. Cal = MET × weight_kg × hours.
Key Takeaways
- 400–700 cal/hr depending on terrain and pack weight.
- MET 6.0–8.0 for walking uphill; pack adds ~15–20%.
- 40 lb pack increases burn by ~50% vs day hiking.
- AT thru-hikers burn 5,000–6,000 cal/day.
Did You Know?
How It Works
MET Formula
Calories = MET × weight_kg × duration_hours. MET varies by terrain: trail 6.5, rocky 7.0, snow 8.0. Pack weight adds ~0.5 MET per 10 lb.
Naismith's Rule
Time = distance/5 km/h + 1 hour per 600 m elevation. Used when duration is unknown. Adjust for your pace.
Trail Planner
Build multi-segment hikes: flat, uphill, downhill. Each segment has distance and elevation. Total time and calories are estimated.
Expert Tips
Comparison Table
| Terrain | MET | Cal/hr (160 lb) |
|---|---|---|
| Trail | 6.5 | ~480 |
| Rocky | 7.0 | ~520 |
| Snow | 8.0 | ~590 |
| +20 lb pack | +1.0 | +~75 |
Infographic Stats
Official Sources
MET values for hiking, walking uphill, backpacking
Last updated: 2025-01
Sample Calculation
5 mi, 1500 ft gain, 10 lb pack, 160 lb. Trail MET 6.5 + pack 0.5 = 7.0. Naismith: 5/1.609/5 + 457/600 ≈ 2.1 hr.
Cal = 7.0 × 77 × 2.1 ≈ 1,132 cal
Water: ~1 L. Food: ~565 cal. Pack adds ~15–20% vs day hike.
Disclaimer: Calorie estimates are based on MET values and averages. Individual burn varies by fitness, pace, and conditions. Use for planning; not medical advice.