How Many Calories are Burned While Hiking?

Hiking is one of the most rewarding physical activities a person could ever wish for.

Hiking is a fantastic way to get some fresh air and to get outdoors amongst nature. It’s great for invigorating the mind, body, and the soul.

It doesn’t matter whether you’re taking a gentle hike through the countryside, or navigating your way through dense woodland, or rugged mountain terrain, hiking is a fantastic form of exercise that’s ideal for weight management and health in general.

When talking about hiking, one of the main things people wonder is how many calories are burned while hiking? We know that hiking’s a great form of aerobic exercise, but just how beneficial is it? Well, the answer may surprise you.

Here’s a detailed look at how many calories you’ll burn while hiking, and at a few things that can influence these numbers.

How many calories are burned while hiking?

Starting off as we mean to go on, we’ll kick things off today by looking at a general overview of the number of calories you can expect to burn while hiking.

Remember, this number will vary from person to person, and there are so many different variables to consider that it would be impossible for us to give an exact number. Despite this however, here’s a general overview of how many calories you can expect to burn while hiking.

Just remember that the above information is only a rough guide, as there are so many different variables to consider.

As far as hourly calorie-burn while hiking is concerned, the number will vary greatly from 250 calories per hour, up to as many as 900 per hour. Again, there are so many variables and factors to consider.

What are the main factors that can affect the number of calories you burn while hiking?

As we’ve touched upon multiple times already, there are a number of different variables and factors that can affect a person’s rate of calories burned while hiking. Here are some of the more prominent examples.

Genetics

One of the biggest factors when it comes to calories burned off while hiking is a person’s genetics.

Each individual person is unique, that’s what sets the human race apart from other species. Some people for example, have very fast metabolisms and therefore will struggle to gain weight and will lose weight without even trying.

Others have slow and sluggish metabolisms which means that they’ll gain weight easily and will burn off fewer calories.

People with fast metabolisms will burn off more calories while hiking than people with slower metabolisms.

Gender is also a factor as, biologically, males generally have faster metabolisms than females, which means that they’ll burn more calories, especially when they’re active. Male hikers therefore, will likely burn more calories than female hikers.

Body weight

How much a person weighs will also determine how many calories they burn off while hiking.

Weight is an enormous deciding factor when determining how many calories a person burns while hiking. Almost always, the heavier a person the greater the amount of calories they will burn off each hour.

As an example, a 200-pound male hiking for 1 mile with a 20-pound backpack will burn off an average of 202 calories. A 150-pound male with a 20-pound backpack would burn off around 161 calories.

Body composition

Body composition is another deciding factor in terms of calories burned while hiking.

People who are carrying more lean muscle mass generally have faster burning metabolisms and will therefore burn off more calories than people carrying more body fat.

Lean muscle tissue requires more energy for the body to maintain than body fat. To maintain lean muscle mass, the body is forced to burn off more calories and convert them to energy in order to facilitate protein synthesis.

In basic terms, hikers who are carrying more muscle mass than fat will nearly always burn off more calories per hour than hikers who are carrying more body fat than muscle tissue.

Fitness levels

Fitness levels are also huge deciding factors when it comes to calories burned while hiking.

The fitter a person is, the greater their endurance and stamina, which means that they will burn off fewer calories than somebody un-fitter.

The human body has a wonderful way of adapting to physical exertion thresholds. That’s why people that don’t exercise would struggle to run a few hundred yards, yet people that exercise regularly can run for miles and barely break a sweat.

The fitter you are, the fewer calories you will burn while hiking. A very fit and physically active person, therefore, will burn off fewer calories per mile than somebody who has less aerobic fitness.

Speed and intensity

The speed in which you hike, as well as the intensity, can also both greatly influence the amount of calories that a person burns off while hiking.

If for example, you decide to take a gentle and leisurely hike, walking very slowly, going at your own pace, and stopping regularly to enjoy the views and your surroundings, you’ll barely break a sweat, you probably won’t lose your breath, and you won’t burn off too many calories.

If however, you get your head down, crank up the speed, and hike quickly and intensely, powering your way around the trail as quickly as possible, your body and lungs will be working harder, you’ll require more energy, and you’ll burn far more calories than somebody hiking slowly and gently.

Hiking for a sustained vigorous pace for a prolonged duration of time will result in an increase in a person’s metabolic output so you’ll burn more calories while hiking, as well as afterwards, even in a rested state.

Hiking terrain

One of the best things about hiking, in fact, the best thing about hiking as far as we’re concerned, is the views and surroundings.

Hiking is all about getting amongst nature and exploring the wilderness, seeing all that our amazing planet has to offer.

Hiking trails vary greatly from location to location, and in terms of difficulty. Some trails are easy and are ideal for beginners, whereas others are extremely difficult and are only suitable for experts with years of experience and the right equipment.

The terrain you hike upon will not only determine the difficulty of the hike, it will also determine the amount of calories that you burn off per session.

Hiking over flat ground, over a soft and even hiking trail through the countryside for example, will be much easier than hiking through mud, over rocks, and over uneven ground, up and down hills, through all kinds of different terrains. The harder the terrain, the more calories you’ll burn off, and vice versa. This is why hiking trails with a lot of steep inclines are so difficult, and it is why they’ll burn off more calories.

Your hiking gear

When hiking, you must ensure that you’re wearing the correct gear, for both comfort, and also, for safety.

The downside to hiking gear however, is the fact that the heavier the gear is, the harder the hike will be. A backpack for example, used to carry all of your hiking essentials, can weigh upwards of 30 pounds, depending on what you carry in it. This means that your body is working harder, so you’ll burn off more calories.

Just to give you an idea of just how much of an effect a backpack can have on the amount of calories you burn while hiking, an average backpack can add around 50 – 100 calories the amount that you burn each hour.

If you carry a particularly heavy backpack, while wearing heavy clothing, you could burn an extra 200 calories every single hour while hiking. Yes, something as seemingly simple as a backpack really can have that much of an effect on the number of calories your body will burn while hiking.

The weather

People often assume that temperature can be a deciding factor in terms of how many calories you burn while hiking, but in reality, it isn’t temperature that’s the issue, but rather, the weather.

Unless you are excessively sweating in extreme heat, or shivering in extreme cold, you won’t burn off any more or any less calories, than you would normally.

The weather can influence the amounts of calories that you burn off while hiking by simply influencing the terrain you hike upon. Hiking on dry soil and flat soil for example, is fairly easy. Hiking through thick mud, however, is not. If it has rained a lot and has caused the ground to become muddy and boggy, you’ll find it much harder to navigate the terrain, so you’ll need more energy and will therefore burn more calories.

Frequently Asked Questions

Q: What are the factors that affect calorie burn while hiking?

A: Several factors come into play when determining the number of calories burned during a hiking session. The primary factors include your body weight, hiking speed, terrain difficulty, and duration of the hike. Generally, the more you weigh, the more calories you burn because it requires more energy to move your body. Hiking at a faster pace or tackling challenging terrains like steep inclines or uneven surfaces also increases the intensity of the activity, resulting in a higher calorie burn. Finally, the duration of your hike contributes to the overall calorie expenditure, as longer hikes provide more opportunities for sustained physical activity. By considering these factors, you can better gauge the calorie burn potential of your hiking adventures.

Q: Can hiking help with weight loss?

A: Yes, hiking can be an effective activity for weight loss. Not only does hiking burn calories, but it also offers a full-body workout that engages various muscle groups. Regular hiking can help improve cardiovascular fitness, increase muscle strength and endurance, and boost metabolism. Combined with a balanced diet, hiking can contribute to creating a calorie deficit, which is necessary for weight loss. Additionally, the mental and emotional benefits of being in nature can make hiking an enjoyable and sustainable exercise option for those seeking weight loss or maintenance.

Q: What can I do to maximize calorie burn during a hike?

A: To maximize calorie burn during a hike, there are several strategies you can employ. First, choose more challenging trails or inclines that require increased effort and energy expenditure. This will raise your heart rate and intensify the calorie burn. Additionally, consider adding weight to your backpack, such as water bottles or additional gear, to increase the workload on your muscles. It’s also beneficial to maintain a steady pace throughout your hike, alternating between slower and faster sections to engage different energy systems. Lastly, incorporate interval training or short bursts of intense activity, like uphill sprints or stair climbing, to further boost calorie burn and overall fitness.

Q: How can I refuel and replenish after a calorie-burning hike?

A: After a calorie-burning hike, it’s important to refuel and replenish your body. Start by hydrating with water or electrolyte-rich drinks to replace lost fluids. Choose nutritious and balanced post-hike meals or snacks that include a combination of carbohydrates, proteins, and healthy fats. This can include options like whole-grain sandwiches, lean proteins, fruits, vegetables, nuts, or trail mix. Consuming foods with a good balance of nutrients will aid in muscle recovery, replenish glycogen stores, and promote overall recovery. Listen to your body’s hunger and fullness cues and give yourself time to rest and recover before embarking on another adventure.