Hiking is frequently recommended for anyone wanting to get more active. But does hiking really help you lose weight? How many calories do you actually burn out on the trail? Here is what the numbers show—and what they don't.
How many calories do you burn hiking?
Energy expenditure depends on three factors: gradient, pace, and pack weight. The figures below are calculated for a 70 kg individual, based on metabolic equivalents from the Compendium of Physical Activities.
| Activity type | MET | kcal per hour |
|---|---|---|
| Easy walking, flat terrain, without a pack | 3,8 | 265 |
| Hiking at a normal pace, undulating terrain | 5,3 | 370 |
| Hiking with a pack, 6 to 10% gradient | 7,0 | 490 |
| Steep gradient (11 to 20%) or heavy pack | 8,8 | 615 |
To calculate your own expenditure: multiply the MET value by your body weight in kilograms, then by the number of hours walked.
Example: an 80 kg individual during three hours of hiking on undulating terrain (5.3 METs) burns approximately 5.3 × 80 × 3 = 1,270 kcal. MET values from the 2024 Compendium of Physical Activities, Arizona State University.
The metabolic equivalent of hiking
MET (Metabolic Equivalent of Task) compares the intensity of an activity to resting baseline. Hiking with a backpack rates at 7 METs: you burn about seven times more energy than sitting down. That is comparable to moderate rowing, and nearly double an easy walk on flat terrain (3.8 METs).
An endurance activity, not a weight-loss scheme
Hiking increases energy expenditure—that is a fact. But presenting it as a standalone weight-loss method would be misleading, for two reasons.
First, because prolonged exertion stimulates appetite, which is both normal and necessary: the body demands fuel for what it has burned. Second, because body weight depends on multiple factors—metabolism, hormones, sleep, and lifestyle context—on which exercise has only partial influence.
What hiking delivers far more reliably is improved fitness and overall wellbeing, regardless of what the scales say. We break down these effects in our article on the benefits of hiking.
If your goal is linked to specific health outcomes, consult a doctor or registered dietitian. Tailored guidance accounts for individual factors that no general article can cover.
An accessible, progressive activity
The main advantage of hiking is its low barrier to entry. It requires no specific technical skills or prior conditioning—just a suitable pair of shoes and a backpack. It is a low-to-moderate joint impact activity that works the legs and cardiovascular system without the repeated shocks of running.
It is therefore particularly well-suited to anyone getting back into physical activity after a long break. Our guide to getting started with hiking covers your first outings, while our guide on physical training helps you build stamina without risking injury.
How to progress in hiking
If you want to increase energy expenditure on your outings, consistent progression matters more than one-off intensity.
- Increase duration before ramping up intensity: a two to three-hour outing at a comfortable pace delivers better results than an hour of pushing too hard.
- Vary your terrain: climbs and uneven ground naturally increase energy expenditure without requiring extra conscious effort.
- Focus on consistency over performance: two outings per week maintained over several months deliver far more than an intense trek abandoned after three weeks.
- Use trekking poles in mountain terrain: they engage the upper body and reduce joint impact on descents.
- Eat adequately during exertion: heading out underfuelled undermines both your performance and recovery. Explore our guide on what to eat while hiking.
Frequently asked questions
Does hiking promote weight loss?
Hiking significantly boosts energy expenditure, ranging from around 265 kcal per hour on flat terrain to 615 kcal on steep gradients for a 70 kg individual. However, it is not a standalone weight-loss solution: body weight depends on numerous variables. Above all, it is an accessible and durable endurance sport.
How long do you need to walk to see real benefits?
International guidelines recommend around 150 minutes of moderate physical activity per week. Two two-hour outings are more than enough to reach this goal, and long-term consistency matters far more than the intensity of an isolated session.
Hiking vs running
Running burns more calories over equivalent time, but subjects joints to repeated high impact and demands cautious progression. Hiking enables far longer outings with moderate joint stress, partly bridging the gap. The best workout is the one you do consistently.
