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Hiking Calories Calculator
Estimate hiking energy using an activity category that matches the route.
For the reverse conversion, estimate steps from distance.
Enter your values
Estimate based on the entered values. Accuracy and limitations
How to use this calculator
- Enter the quantities in the units printed on each field.
- Choose the walking or hiking conditions that match your session.
- Read the calculated result, then change an input to compare a different scenario.
Formula and calculation method
Gross kcal = MET × 3.5 × weight in kg ÷ 200 × minutes; net uses MET − 1.
1 mile = 1,609.344 m; 1 foot = 0.3048 m; 1 inch = 2.54 cm. Steps are rounded to whole counts; other displayed values normally use two decimal places.
Worked example
60 minutes at 5.3 MET and 70 kg gives about 390 gross kcal.
Accuracy and limitations
Choose 3.8 for slow hiking without a load, 5.3 for normal pace through fields and hillsides, 6.0 for cross-country hiking, or 7.0 for backpacking. Do not add pack weight to body weight; load is represented by the category. Population estimates vary with fitness, terrain, gait and conditions. Gross calories include resting energy; net calories subtract 1 MET. The displayed ±20% band is an illustrative sensitivity range, not a confidence interval.
Source: 2024 Adult Compendium walking categories. Select the listed category closest to your route.
Methodology, Sources and Limits · Report a calculation issue
Questions about this tool
Which units should I enter?
Use the units on each label. Multiply inches by 2.54 for centimetres, pounds by 0.45359237 for kilograms, and miles by 1.609344 for kilometres.
How should I interpret the result?
Choose 3.8 for slow hiking without a load, 5.3 for normal pace through fields and hillsides, 6.0 for cross-country hiking, or 7.0 for backpacking. Do not add pack weight to body weight; load is represented by the category. Population estimates vary with fitness, terrain, gait and conditions. Gross calories include resting energy; net calories subtract 1 MET. The displayed ±20% band is an illustrative sensitivity range, not a confidence interval.
Try the main calculator
Convert miles or kilometres into steps with your measured step length or a rough walking estimate.
Open the Miles to Steps CalculatorRelated calculators
Learn more: How Accurate Are Phone and Watch Step Counters?.