Calories Burned Hiking Calculator

Hiking is a great activity for burning calories and staying active. The number of calories burned while hiking depends on factors such as weight, intensity, duration, and terrain. On average, a person weighing around 155-165 pounds (70-75 kg) can burn approximately 400-600 calories per hour of hiking. However, the exact calorie burn may vary for each individual.

Hiking Calories Burned Calculator

Your Weight (lbs or kgs): Backpack Weight (lbs or kgs): Hiking Duration (minutes): Distance (miles or kilometers): Type of Hike: Cross Country Uphill & Downhill Uphill Only Downhill Only Average Incline: 1% to 5% 5% to 10% More than 10% Calculate

Here’s a table showing estimated calories burned during hiking and walking activities:

Activity	Calories Burned (Per Hour)*
Hiking uphill (moderate pace)	440-550 calories
Hiking in mountains	440-550 calories
Hiking with elevation gain	440-550 calories
Hiking 1 mile	280-350 calories
Hiking 10 miles	2,800-3,500 calories
Hiking 5 miles	1,400-1,750 calories
Walking (3.5 mph)	280-350 calories
Walking (4.5 mph)	440-550 calories

*Calorie burn estimates are approximate and may vary depending on factors such as weight, intensity, terrain, individual fitness levels, and other variables.

Please note that the calorie burn values provided are general estimates and should be used as a reference. Actual calorie expenditure may vary from person to person.

FAQs

1. How many calories do I burn hiking? The number of calories burned hiking varies depending on factors such as weight, intensity, and duration. On average, a person weighing around 155-165 pounds (70-75 kg) can burn approximately 400-600 calories per hour of hiking.
2. How many calories do you burn hiking for 8 hours? Hiking for 8 hours can result in a significant calorie burn. On average, a person weighing around 155-165 pounds (70-75 kg) can burn approximately 3200-4800 calories during an 8-hour hike. However, the exact number of calories burned depends on factors like terrain, pace, and individual fitness levels.
3. Is hiking or walking more calorie burn? Hiking generally burns more calories compared to walking due to the varied terrain, inclines, and uneven surfaces involved. The effort required during hiking engages more muscles and increases the overall calorie burn.
4. How many calories does a 20k hike burn? The number of calories burned during a 20-kilometer hike depends on various factors, including weight, terrain, pace, and individual fitness levels. As a rough estimate, a person weighing around 155-165 pounds (70-75 kg) can burn approximately 800-1200 calories during a 20-kilometer hike.
5. Is hiking good for belly fat? Hiking can contribute to overall weight loss and fat burning, including belly fat. It is an effective cardiovascular exercise that engages multiple muscle groups and can help create a calorie deficit, leading to fat loss throughout the body.
6. Is hiking just cardio? Hiking offers both cardiovascular and muscular benefits. While hiking primarily provides a cardiovascular workout, it also engages various muscle groups, including the legs, glutes, core, and upper body, which helps improve muscular strength and endurance.
7. Is hiking a good way to lose weight? Yes, hiking is a great way to support weight loss efforts. It burns calories, increases cardiovascular fitness, and contributes to creating a calorie deficit, which is necessary for weight loss. Combined with a balanced diet, hiking can be an effective part of a weight loss regimen.
8. Does hiking burn a lot of fat? Hiking can contribute to fat burning, especially when performed regularly and combined with a healthy diet. It increases energy expenditure, promotes cardiovascular health, and engages multiple muscle groups, which can help reduce body fat over time.
9. How long do you have to hike to burn 1,000 calories? The time required to burn 1,000 calories while hiking depends on factors such as weight, intensity, and terrain. On average, a person weighing around 155-165 pounds (70-75 kg) can burn approximately 1,000 calories by hiking for about 2.5 to 3.5 hours.
10. Will hiking tone my body? Hiking engages various muscle groups, including the legs, glutes, core, and upper body, which can contribute to muscle toning and development. It can help improve muscular strength, endurance, and overall body composition.
11. Is hiking better than the gym? Hiking and gym workouts offer different benefits. Hiking provides the opportunity to exercise in a natural environment, enjoy fresh air, and experience the beauty of nature. It is also a weight-bearing exercise that engages multiple muscle groups. The gym, on the other hand, provides a controlled environment with access to a variety of equipment for targeted strength training. The choice between hiking and the gym depends on personal preferences, goals, and access to facilities.
12. Is hiking cardio or strength? Hiking combines both cardiovascular and strength components. It is primarily a cardiovascular exercise that elevates the heart rate, improves endurance, and burns calories. Additionally, hiking on uneven terrain and inclines engages various muscle groups, providing a strength-building element to the activity.
13. Is it better to run or hike? Running and hiking offer different benefits and can complement each other. Running is a higher-intensity exercise that generally burns more calories per minute and can be more efficient for calorie burning. Hiking, on the other hand, provides a lower-impact workout, engages multiple muscle groups, and allows for a more immersive outdoor experience. The choice between running and hiking depends on individual preferences, fitness goals, and considerations such as joint health and overall fitness levels.
14. Does hiking build muscle? Hiking engages various muscle groups, including the legs, glutes, core, and upper body, which can lead to muscle development and strength improvements. While hiking primarily focuses on muscular endurance, it can contribute to muscle growth when performed at challenging intensities or on steep terrains.
15. What is the difference between hiking and trekking? Hiking and trekking are often used interchangeably, but there can be a subtle difference in their connotations. Hiking typically refers to walking on well-defined trails or paths of varying distances and terrains, often done as a recreational activity. Trekking usually involves longer, multi-day journeys in remote or challenging terrains, often requiring camping and carrying equipment. However, the terms can overlap, and the exact distinction may vary depending on regional or personal usage.
16. Does hiking tone your thighs? Hiking engages the thigh muscles, including the quadriceps and hamstrings, as you ascend and descend various terrains. Regular hiking can help strengthen and tone the thigh muscles, leading to improved muscle definition and overall leg shape.
17. Can you get lean from hiking? Hiking can contribute to a leaner physique when combined with a healthy diet and regular exercise. It promotes calorie burn, increases cardiovascular fitness, engages multiple muscle groups, and supports weight loss and fat reduction goals.
18. Does hiking help slim thighs? Hiking can contribute to slimming the thighs by engaging the leg muscles and promoting overall weight loss. However, spot reduction is not possible, and fat loss occurs throughout the body based on individual genetics and overall calorie balance.
19. What are trail legs? “Trail legs” refers to the conditioning and increased endurance that hikers develop over time as they adapt to the physical demands of hiking long distances. Regular hiking and gradually increasing mileage can lead to improved muscle strength, cardiovascular fitness, and stamina, resulting in the development of “trail legs.”
20. Why am I so sore after a hike? Soreness after a hike, especially if it was a challenging or unfamiliar terrain, can be attributed to the eccentric muscle contractions that occur during downhill sections, which can cause muscle micro-tears and subsequent soreness. Additionally, prolonged hiking can lead to general muscle fatigue and inflammation, resulting in post-hike soreness.
21. Do you lose more weight hiking or running? The weight loss potential of hiking and running depends on factors such as intensity, duration, and individual characteristics. Runningand hiking can both contribute to weight loss when performed regularly and combined with a healthy diet. The specific amount of weight loss will depend on various factors, including calorie intake, intensity of the activity, duration, and individual metabolism.
22. What is the ideal weight for hiking? There is no specific ideal weight for hiking as it varies based on factors such as height, body composition, fitness level, and personal goals. It’s more important to focus on overall fitness, endurance, and strength rather than a specific weight. Hiking can be enjoyed and beneficial for individuals of different weights and body types.
23. Does hiking boost metabolism? Yes, hiking can boost metabolism. It increases energy expenditure during the activity and can have a residual effect on metabolism for some time afterward. Regular hiking can help improve metabolic rate and overall calorie burn even at rest.
24. Does hiking tone your stomach? Hiking engages the core muscles as they work to stabilize and maintain proper posture during the activity. While hiking can contribute to core strength, it’s important to combine it with targeted abdominal exercises and a balanced diet for achieving visible toning and definition in the stomach area.
25. How much weight can I lose hiking for a week? The amount of weight you can lose while hiking for a week depends on several factors, including the intensity and duration of hiking, your body weight, diet, and overall calorie balance. Weight loss is typically achieved by creating a calorie deficit, where you burn more calories than you consume. As a general guideline, a safe and sustainable rate of weight loss is around 1-2 pounds (0.5-1 kg) per week.
26. How many miles hiking to lose weight? The number of miles you need to hike to lose weight depends on various factors, such as your weight, intensity of hiking, and individual metabolism. As a rough estimate, a person weighing around 155-165 pounds (70-75 kg) may need to hike approximately 2-3 miles or more per day, combined with a healthy diet, to support weight loss efforts. However, it’s important to focus on overall calorie balance and consult with a healthcare professional for personalized guidance.
27. How do you lose belly fat hiking? To lose belly fat while hiking, it’s essential to combine regular hiking with a balanced diet and overall calorie deficit. Hiking helps burn calories and contributes to overall weight loss, including fat loss. Additionally, incorporating core-strengthening exercises and maintaining a nutritious eating plan can further support belly fat reduction.
28. What exercise burns the most calories? High-intensity exercises such as running, cycling, and interval training tend to burn the most calories in a short amount of time. However, the total calorie burn depends on various factors, including duration, intensity, and individual characteristics.
29. Can you burn 1,000 calories a day? Burning 1,000 calories in a day requires a significant amount of physical activity. It can be achieved through a combination of exercises like running, cycling, or high-intensity interval training (HIIT) workouts. However, it’s important to consult with a healthcare professional before attempting to burn such a high number of calories in a single day.
30. How can I realistically burn 1000 calories a day? Burning 1,000 calories a day can be achieved through a combination of activities such as high-intensity cardio exercises, strength training, and incorporating physical activities throughout the day. However, it’s crucial to prioritize safety, listen to your body, and ensure proper nutrition and hydration when aiming for high calorie burns.
31. Does hiking give you nice legs? Hiking engages the leg muscles, including the quadriceps, hamstrings, calves, and glutes, which can contribute to toning and strengthening the leg muscles. Regular hiking combined with proper nutrition and overall fitness can help improve leg shape and muscle definition.
32. Is hiking everyday enough exercise? Hiking every day can be a beneficial form of exercise, providing cardiovascular benefits, muscular endurance, and calorie burn. However, it’s important to listen to your body, allow for rest days, and incorporate a variety of exercises and activities to maintain a well-rounded fitness routine.
33. What body parts does hiking help? Hiking engages various muscle groups throughout the body, including the legs (quadriceps, hamstrings, calves), glutes, core muscles, and upper body (arms and shoulders). It provides a comprehensive workout that can help improve strength, endurance, and overall fitness.
34. How many times a week should you hike? The frequency of hiking depends on individual fitness goals, preferences, and overall physical condition. For general fitness and health benefits, aim for at least 2-3 hikes per week. However, it’s important to listen to your body, gradually increase intensity, and incorporate rest days to prevent overuse injuries.
35. Is hiking considered strength training? While hiking primarily provides a cardiovascular workout, it also engages various muscle groups, especially when navigating challenging terrains or carrying a backpack. Hiking can provide a moderate level of resistance and contribute to overall muscular strength and endurance.
36. What exercise is equivalent to hiking? There are several exercises that can provide similar benefits to hiking, including walking on varied terrain, stair climbing, elliptical training, and using a stair climber machine. These exercises engage similar muscle groups and provide cardiovascular benefits.
37. How do I get in shape for a long hike? To get in shape for a long hike, gradually increase your hiking distance and intensity over time. Incorporate regular cardio exercises like walking, jogging, or stair climbing to improve cardiovascular endurance. Strength training exercises targeting the legs, core, and upper body can also help prepare your muscles for the physical demands of hiking.
38. Can hiking replace leg day? Hiking can provide a great workout for the legs, engaging various muscle groups and improving lower body strength and endurance. While it can be a valuable component of a leg workout routine, targeted strength training exercises may still be beneficial to fully develop and strengthen leg muscles.
39. Is hiking equal to running? Hiking and running are different activities with varying intensity levels. Running generally involves a higher pace and impact, leading to a higher calorie burn per minute. Hiking, on the other hand, provides a lower-impact workout and allows for a more leisurely pace while enjoying the natural surroundings.
40. What is the most important muscle for hiking? While hiking engages various muscles, the most important muscles for hiking are the leg muscles, including the quadriceps, hamstrings, calves, and glutes. These muscles provide the power and stability needed for uphill climbs, descents, and navigating challenging terrains.
41. Should I hike before or after a workout? Whether to hike before or after a workout depends on personal preferences and fitness goals. Hiking before a workout can serve as a warm-up, while hiking after a workout can act as a cool-down. Consider your energy levels and overall schedule to determine what works best for you.
42. Does hiking work your upper body? While hiking primarily engages the lower body muscles, the upper body also plays a role in maintaining balance, stability, and propelling forward motion. The arms and shoulders assist with balance and can be engaged further by using hiking poles or carrying a backpack.

43.How do I recover my legs after hiking? After a hike, it’s important to prioritize rest and recovery to allow your legs to recover and reduce muscle soreness. Some strategies for leg recovery after hiking include:

• Gentle stretching: Perform stretching exercises targeting the leg muscles to promote flexibility and alleviate tightness.
• Foam rolling: Use a foam roller to massage and release tension in the leg muscles.
• Cold therapy: Apply ice packs or take cold showers to reduce inflammation and soothe sore muscles.
• Elevation: Elevate your legs to reduce swelling and promote blood circulation.
• Rest and sleep: Allow your body sufficient rest and prioritize quality sleep for muscle repair and recovery.
• Proper nutrition: Consume a balanced diet with adequate protein, carbohydrates, and hydration to support muscle recovery and replenish energy stores.

44. Can you get a six-pack from hiking? Hiking alone may not be sufficient to achieve a visible six-pack or defined abdominal muscles. While hiking engages the core muscles, including the abdominal muscles, achieving a six-pack typically requires a combination of regular core-strengthening exercises, a balanced diet, and overall body fat reduction through a combination of cardiovascular exercise and proper nutrition.
45. Does hiking release testosterone? Engaging in physical activities like hiking can lead to an increase in testosterone levels, albeit temporarily. Testosterone is a hormone associated with muscle growth and performance. However, the extent of the testosterone increase may vary among individuals, and it’s important to note that other factors like exercise intensity, duration, and individual hormone levels also influence testosterone response.
46. Is hiking like walking? Hiking is a form of walking, but it typically involves walking on natural trails or uneven terrains, often with elevation changes. Hiking offers a different experience from walking on paved surfaces, providing an opportunity to connect with nature, enjoy scenic views, and challenge oneself physically.
47. What is the longest hiking trail in the world? The Appalachian Trail (AT) is considered one of the longest hiking trails in the world. Stretching approximately 2,190 miles (3,524 kilometers) along the eastern United States, it offers a challenging and scenic hiking experience from Georgia to Maine.
48. Is hiking good for belly fat? Hiking can contribute to overall weight loss and fat burning, including reducing belly fat. It is a cardiovascular exercise that engages multiple muscle groups and helps create a calorie deficit, which is essential for reducing body fat, including abdominal fat.
49. Does hiking get rid of cellulite? Hiking, along with a combination of regular cardiovascular exercise, strength training, and a healthy diet, can contribute to reducing the appearance of cellulite. The overall reduction in body fat, improved circulation, and muscle toning from hiking can help minimize the appearance of cellulite over time.
50. Does hiking burn a lot of fat? Hiking can contribute to fat burning, especially when performed regularly and combined with a balanced diet. It increases energy expenditure, promotes cardiovascular health, engages multiple muscle groups, and supports weight loss and fat reduction goals.
51. How does hiking affect the body? Hiking provides numerous physical and mental health benefits. It helps improve cardiovascular fitness, endurance, muscle strength, and bone density. Hiking also promotes weight loss, reduces stress levels, enhances mental well-being, and boosts overall mood and cognitive function.
52. Is hiking uphill good for weight loss? Hiking uphill can be beneficial for weight loss as it requires more effort and engages additional muscles compared to walking on flat terrain. Uphill hiking increases the intensity, elevates the heart rate, and burns more calories, contributing to weight loss and improved fitness levels.
53. Will walking 5 miles a day tone my legs? Walking 5 miles a day can contribute to toning and strengthening the leg muscles, especially if done consistently over time. It engages the muscles of the calves, thighs, and glutes, helping to improve muscle tone and endurance.
54. How many minutes should I walk to lose thigh fat? Spot reduction of fat from specific body parts, such as the thighs, is not possible through exercise alone. To lose thigh fat, it’s important to focus on overall weight loss and body fat reduction. Engaging in regular cardiovascular exercise, such as walking, combined with a balanced diet and strength training exercises, can help promote overall fat loss, including in the thigh area.
55. Does walking slim your waist? Walking can contribute to overall weight loss and body fat reduction, which may help slim the waist over time. However, spot reduction of fat from specific areas, including the waist, is not possible through exercise alone. A combination of regular cardiovascular exercise, strength training, and a balanced diet is necessary to achieve a slimmer waist.

Conclusion

Hiking is a fantastic way to burn calories and stay active. The number of calories you burn while hiking is influenced by various factors, including your weight, intensity, duration, and the terrain. On average, a person weighing between 155-165 pounds (70-75 kg) can burn around 400-600 calories per hour of hiking. However, individual results may vary.