Hiking is an effective physical activity that engages major muscle groups and provides a substantial cardiovascular workout. The number of calories burned on a hike is highly variable, influenced by personal and environmental factors. Calorie burn measures the energy your body uses and is directly tied to the total mechanical work performed. Because hiking involves moving body mass, often with additional weight, against gravity and across varied terrain, it consistently requires more energy than walking on a flat surface.
Primary Factors Influencing Energy Use
The greatest factor determining energy use is body mass, which includes body weight and the weight of gear. Physics dictates that a heavier person must expend more energy to move that mass a given distance, especially when moving vertically. For example, a person weighing 180 pounds might burn 500 to 600 calories per hour on flat terrain, while a 130-pound person might burn 360 to 440 calories for the same activity.
The grade of the trail significantly compounds this effect by forcing the body to work directly against gravity. Hiking on a steep incline requires substantially more effort because leg muscles must exert greater force to lift the body with each step. A slight 5% incline can increase calorie expenditure by approximately 50% compared to walking on flat ground. Steep inclines, such as a 10% to 15% grade, can more than double the energy required.
Beyond the vertical challenge, the type of terrain also increases the work demand on muscles. Traversing rugged, uneven surfaces like deep sand, mud, or rocky trails requires constant adjustments from stabilizing muscles. This need for stabilization and balance forces the body to recruit more muscle fibers, which can increase energy expenditure by 10% to 30% compared to a smooth path.
Hiking speed and pace contribute to the intensity of the workout, directly correlating with a higher calorie burn rate. Moving faster requires muscles to generate force more quickly, increasing oxygen demand and pushing the body toward a higher metabolic state. Moderate hiking at 2.5 to 3.5 miles per hour can increase calorie burn by 20% to 30% over a casual walking pace.
Carrying an external load, such as a backpack, requires the body to work harder to support and move the combined mass. For every pound added to the pack, additional energy must be expended to carry it over the distance and elevation. A heavy backpack increases overall energy expenditure per hour, depending on the load.
Methods for Estimating Calorie Expenditure
Scientists and fitness professionals use the Metabolic Equivalent of Task (MET) to estimate the energy cost of an activity. One MET represents the energy the body uses while sitting quietly at rest. Every activity is assigned a MET value, indicating how many times more energy it requires compared to rest.
Hiking generally falls within a moderate to vigorous intensity range, with MET values often ranging from 5 to 8, depending on conditions. Hiking on a moderate grade with a light pack might be assigned a MET value of 7.0. These values allow for a generalized calculation of energy expenditure using the formula: Calories Burned = MET value \(\times\) Body Weight (in kilograms) \(\times\) Time (in hours).
While formulas provide a useful estimate, they are based on data from an average person and cannot account for individual biological differences. For example, a 150-pound person on a two-hour hike on a moderate incline (6-15% grade) could burn roughly 720 to 1,088 calories. The same person walking on a flat trail would burn significantly less.
Many hikers rely on fitness trackers and smartwatches for a convenient, real-time estimate of calorie expenditure. These wearable devices combine personal data, heart rate monitoring, and motion sensors for their algorithms. However, studies show that the calorie burn data provided can be significantly inaccurate, sometimes overestimating or underestimating energy expenditure by 27% to over 90%. This inaccuracy occurs because they cannot directly measure the body’s actual metabolic rate.
Strategies for Increasing Your Calorie Burn
To maximize the energy used during a hike, manipulate the factors that contribute most to expenditure. A straightforward method is to safely increase the load by wearing a weighted vest or adding extra water to a backpack. This mimics the effect of a heavier body mass, forcing muscles to work harder against gravity with every step.
Choosing trails with significant elevation gain is the most effective way to elevate calorie burn. Seeking out steep sections and maintaining a steady pace uphill dramatically increases the mechanical work performed. Look for trails that involve a higher vertical climb over a shorter distance to maximize this effect.
Incorporating bursts of speed, known as interval hiking, can also boost overall expenditure. By alternating between a brisk, challenging pace and a brief recovery walk, cardiovascular demand and oxygen consumption increase. This approach ensures the body remains in a higher metabolic state throughout the activity.
The use of trekking poles contributes to a higher calorie burn by turning the hike into a full-body activity. When properly used, the poles engage upper body muscles, including the arms, shoulders, and core, to aid in propulsion and stability. Actively using poles can increase energy expenditure by up to 20% compared to hiking without them.