Hiking Calorie By MET Calculator
Estimate hiking calories using body weight, duration, intensity, and optional pack load. The calculator includes MET options for easier, moderate, hilly, and backpacking-style hikes.
What is a MET-based hiking calorie estimate?
A MET-based estimate uses activity intensity, body mass, and time to estimate energy cost. It is a practical method for hiking because terrain and pace vary widely. The Compendium of Physical Activities update gives the background for using MET values across many physical activities.
How is hiking calorie burn calculated?
This calculator also lets you include pack weight, because backpacking and loaded hiking cost more energy than walking with no load.
Which MET option should you choose?
Choose easy hiking for relaxed trails, moderate hiking for normal walking on uneven ground, hilly hiking for sustained climbing, and backpacking for loaded routes. If the hike is hot, technical, or very steep, the true cost may be higher than the simple estimate.
How should you use the result?
Use it for fueling, water planning, and comparing training load. For intensity context, the CDC physical-activity intensity guidance is useful because perceived intensity matters when choosing between easy, moderate, and vigorous effort.
Frequently asked questions
-
No. It is an estimate. Real calorie burn depends on efficiency, terrain, temperature, altitude, pack fit, and individual physiology.
-
Yes, if you want a more realistic hiking estimate. Pack weight increases the total mass you move.
-
They may use different MET values, pace assumptions, terrain assumptions, or body-mass handling. That is why a transparent formula is important.
-
Yes, but for multi-day trips, fatigue and pack-weight changes as food is eaten can shift the result.
-
Yes. This calculator handles it through intensity choice. For route-time planning, use the hiking time or elevation gain pace calculator too.