Trail Calorie Calculator
Estimate the calories you burn on a hike using the MET method, which multiplies a metabolic effort value by your body weight in kilograms and your hours on the trail. Pick your weight unit, set the time, and choose an effort level from easy walking to a steep climb. A 70 kg hiker out for 4 hours at general hiking effort burns about 1680 kilocalories.
How to estimate trail calories
- Use the kg or lb toggle at the top to set your weight unit.
- Set your body weight with the 'Body weight' field or slider.
- Enter your time on the trail in the 'Hours hiking' field.
- Pick an effort level under 'Effort (MET)': Easy walk, General hiking, Hilly or pack, or Steep climb.
- Read the big 'Calories burned' figure, then use 'Copy result' for a one-line summary.
Examples
70 kg hiker for 4 hours at general hiking
weight 70 kg, hours 4, effort General hiking (MET 6)
1,680 kcal burned
Pounds converted to kilograms
weight 154 lb, hours 3, effort Hilly / pack (MET 7)
1,467 kcal (69.9 kg used)
Short steep climb
weight 80 kg, hours 2, effort Steep climb (MET 8)
1,280 kcal burned
Frequently asked questions
How is calories burned hiking calculated?
It uses the MET formula: kilocalories equal MET times weight in kilograms times hours. So 6 MET, 70 kg and 4 hours give 6 times 70 times 4, which is 1680 kcal. Pounds are converted to kilograms first.
What MET value should I use?
The tool offers four presets: 4 for an easy walk, 6 for general hiking, 7 for hilly ground or a pack, and 8 for a steep climb. Pick the one closest to your terrain and effort; 6 is a reasonable default.
Can I switch between kilograms and pounds?
Yes. Tap the kg or lb toggle and the weight field converts automatically. Under the hood the formula always works in kilograms, so the calorie result is the same either way.
Is this estimate exact?
No. It is a planning guideline. Real burn depends on grade, pack weight, terrain, pace, altitude, fitness and body composition, so treat the number as a rough figure rather than a precise measurement.
Does it include my resting metabolism?
MET based estimates approximate total energy used during the activity, since 1 MET is roughly resting energy. The result is a gross total for the time spent, not calories burned above rest.
Why convert pounds to kilograms?
The MET formula is defined in kilograms. The tool converts pounds using 1 pound equals 0.45359237 kilograms, so 154 lb becomes about 69.9 kg before the calories are worked out.
How are the results rounded?
The headline calorie figure is rounded to the nearest whole kilocalorie and shown with a thousands separator, and the weight used is displayed to one decimal place in kilograms.
How long a hike can I enter?
The hours field runs from 0.5 up to 24 in half hour steps. For a multi day trek, estimate one day at a time and add the totals, since effort usually varies day to day.
Is my information private?
Yes. Your weight, hours and effort are used only in your browser to compute the estimate. Nothing is uploaded, saved or shared.
Learn more
- MET values and how they estimate hiking calories
What a MET is, which hiking effort levels map to which numbers, and why terrain and pack weight change the calories you burn.
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