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Hiking Calorie Calculator

Estimate the calories burned hiking just by entering your weight and time and picking the intensity. Covers everything from hiking to steep ascents by METs, and shows how many bowls of rice and grams of fat it equals.

Input

Estimate the calories burned hiking from your weight, time spent walking (climbing), and the intensity of the climb. METs are representative values, so actual energy use varies with terrain, pack weight, and pace.

kg
min
Hiking intensity

Result

Estimated calories burned

920kcal

About 3.9 bowls of rice (about 128 g of body fat)

METs used

7.3 METs

Time

120 min

Weight

60 kg

How it works

  • Calories burned (kcal) are estimated with the simplified formula "METs x weight (kg) x time (hours) x 1.05". Time is entered in minutes and converted to hours internally.
  • METs express the intensity of physical activity as a multiple of the resting rate (1). This tool uses the common simplified formula without subtracting resting metabolism, so the displayed value includes a resting-equivalent portion.
  • The reference METs for the selectable intensities are hiking 6.0, climbing (general) 7.3, climbing with a pack 8.0, and steep ascent 8.3. These are approximations based on representative values such as the METs table of the National Institute of Health and Nutrition, and actual values vary with trail slope, surface, pack weight, and pace.
  • As a reference conversion, one bowl of rice is treated as about 234 kcal and 1 g of body fat as about 7.2 kcal to show "how many bowls of rice" and "how many grams of fat" the calories equal. These are estimates only and do not match actual weight change.
  • Calories burned vary by individual factors such as age, sex, build, fitness, and temperature, so the displayed value is a rough estimate. Use it only as a reference for managing your condition and planning exercise.
  • This tool is not intended for medical or nutritional guidance. Consult a professional about specific weight loss or health management.