How many calories does climbing hills burn?

Hill climbing burns approximately 5-11 calories per minute for a 70 kg person depending on grade and load (MET range: 3.8-8.8). A 30-minute walk at 6-10% grade (7.0 MET) estimates approximately 257 kcal.

Does carrying a backpack increase calorie burn?

Yes. The Compendium assigns 6.5 MET to a 10-20 lb load on 5-10% grade and 7.5 MET to a 21-40 lb load on 3-10% grade, compared to 5.3 MET for unloaded walking on a 1-5% grade.

How steep is a 10% grade?

A 10% grade rises 10 feet for every 100 feet of horizontal distance (5.7° angle). For reference, most paved roads rarely exceed 8-10% grade, while mountain trails can reach 20-30%.

How does hill walking compare to flat walking?

Flat walking at a moderate pace is approximately 3.5 MET. Hill walking at 6-10% grade (7.0 MET) burns approximately twice as many calories per minute.

Does altitude affect calorie burn?

The Compendium MET values do not account for altitude. Reduced oxygen at higher elevations increases perceived effort, but the metabolic cost per unit of work may not change proportionally.

How accurate are hill climbing calorie estimates?

MET-based estimates provide a useful baseline for journaling. Actual expenditure varies with terrain type, altitude, weather conditions, and individual fitness level.

Climbing Hills Calories Burned Calculator

Name: Climbing Hills Calories Burned Calculator
Author: Manish Kumar

Key Takeaways

The Compendium provides 8 hill walking conditions with MET values from 3.8 (gentle ambling) to 8.8 (11-20% grade).^[1]
A 30-minute hill walk at 6-10% grade (7.0 MET) estimates approximately 257 kcal for a 70 kg person.^[3]
Carrying a 21-40 lb load on a 3-10% grade (7.5 MET) increases effort by approximately 97% compared to gentle ambling (3.8 MET).^[5]
Grade (steepness) and load (backpack weight) are the two primary factors that increase caloric demand during hill walking.^[6]
These are informational estimates for personal journaling. Terrain, altitude, and weather further influence actual expenditure.

Quick Climbing Hills Calorie Charts

Estimated kcal for 30 minutes. For informational reference only.

Grade / Condition	MET	55 kg	70 kg	85 kg	100 kg
Hiking / Ambling, No Load	3.8	110	140	170	200
5-20% Grade, Very Slow Pace	5	144	184	223	263
1-5% Grade, Moderate-Brisk Pace	5.3	153	195	237	278
10-20 lb Load, 5-10% Grade	6.5	188	239	290	341
6-10% Grade, Moderate-Brisk Pace	7	202	257	312	368
21-40 lb Load, 3-10% Grade	7.5	217	276	335	394
30% Grade, Slow Pace	8.5	245	312	379	446
11-20% Grade, Slow-Moderate Pace	8.8	254	323	393	462

How the Estimate Works

The calculator applies the standard MET formula with grade/load-specific MET values from the Compendium Walking section:^[1]

Calories = (MET × 3.5 × Wt_kg × Duration_min) ÷ 200

Each grade/condition has a fixed MET directly from the Compendium (codes 17080-17195). The Compendium differentiates by grade percentage, walking pace, and load carried.

Grade / Condition Breakdown

Ambling / No Load (3.8 MET)

Gentle terrain with no pack at a leisurely pace. Entry-level hiking on flat or gently rolling trails (Compendium code 17080).^[1]

1-5% Grade, Moderate-Brisk (5.3 MET)

Gentle slope at a brisk pace. Common for park trails and urban hill walks (code 17150).^[1]

6-10% Grade, Moderate-Brisk (7.0 MET)

Moderate slope at a steady hiking pace. Standard mountain trail grade (code 17155).^[1]

11-20% Grade, Slow-Moderate (8.8 MET)

Steep slope with sustained climbing effort. Common on mountain switchbacks and steep trail sections (code 17160).^[1]

10-20 lb Load, 5-10% (6.5 MET)

Light backpack (daypack) on a moderate slope. Typical for day hikes with water and supplies (code 17190).^[1]

21-40 lb Load, 3-10% (7.5 MET)

Heavy backpack on gentle-to-moderate slope. Multi-day backpacking with full gear (code 17195).^[1]

Terrain Factor Guide

The Compendium MET values assume well-maintained trails. Actual effort may increase with:

Loose terrain: Gravel, sand, or scree increases energy cost by requiring more stabilization.
Altitude: Reduced oxygen availability at higher elevations increases perceived effort.
Weather: Wind resistance, rain, and extreme temperatures add to caloric demand.
Technical terrain: Scrambling, rock hopping, and stream crossings require additional muscular effort.

For these conditions, consider selecting the next higher grade/condition option as an approximation.

Frequently Asked Questions

Sources & References

Walking - Compendium of Physical Activities. Compendium of Physical Activities. PAC Compendium (2024)
MET values for physical activities. Ainsworth et al.. Medicine & Science in Sports & Exercise (2011)
Exercise energy expenditure. PMC. PMC (2019)
Mountain running energy expenditure. Edge Hill University. Research Paper (2018)
Hill climbing biomechanics. PMC. PMC (2018)
Mountain climbing activity research. ResearchGate. ResearchGate (2018)
Hill walking and hiking research. ScienceDirect. ScienceDirect (2024)
Mountaineering energy expenditure. PMC. PMC (2023)

Manish Kumar

Certified Personal Trainer & Sports Nutritionist

NASM-CPTCertified Sports Nutritionist10+ Years Experience500+ Clients Coached

NASM-certified fitness and nutrition coach with over 10 years of hands-on experience helping people build strength, lose fat, and live healthier lives. Specializing in gym-based workouts with a strong focus on lifting technique, biomechanics, and practical exercise science. Through FitLifeRegime, sharing the tools, tips, and insights that have worked for hundreds of clients — helping you start your own fitness journey with confidence and clarity.

Learn more about Manish

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Certified Personal Trainer & Sports Nutritionist from the National Academy of Sports Medicine

This tool is for informational and journaling purposes only.

I am NOT a doctor.