Key Takeaways
- The Compendium lists 6 distinct hiking MET values ranging from 3.5 (daypack, level) to 7.8 (organized backpacking with daypack).[1]
- A 60-minute cross-country hike (6.0 MET) estimates approximately 441 kcal for a 70 kg person.[2]
- Carrying a pack adds approximately 0.4% extra caloric cost per pound of load, compounding with base MET.[3]
- Unmaintained or loose terrain increases effort by approximately 10%, while snow or mud adds approximately 15%.[4]
- These are informational estimates for personal awareness and journaling. Individual results vary with fitness level and terrain.
Quick Hiking Calorie Charts
Estimated kcal for 60 minutes on maintained trail, no pack. For informational reference only.
| Hiking Type | MET | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| Walking with Daypack, Level Ground | 3.5 | 202 | 257 | 312 | 368 |
| Hiking, Ambling / Leisurely | 3.8 | 219 | 279 | 339 | 399 |
| Hiking, Normal Pace (Fields / Hillsides) | 5.3 | 306 | 390 | 473 | 557 |
| Hiking, Cross Country | 6 | 347 | 441 | 536 | 630 |
| Backpacking, General | 7 | 404 | 515 | 625 | 735 |
| Backpacking with Daypack, Organized | 7.8 | 451 | 573 | 696 | 819 |
How the Estimate Works
The calculator applies the standard MET formula with hiking-specific MET values from the Compendium Walking section:[1]
Adjusted MET = Base MET × Trail Multiplier × Pack Factor
Calories = (Adjusted MET × 3.5 × Wt_kg × Duration_min) ÷ 200
Pack weight adds approximately 0.4% per pound (Pandolf-style adjustment). Trail condition multiplies the base MET by 1.0 (maintained), 1.10 (unmaintained), or 1.15 (snow/mud).[3]
Hiking Types Explained
Ambling / Leisurely (3.8 MET)
Gentle terrain, no pack, leisurely pace. Ideal for scenic walks and nature strolls (Compendium code 17080).[1]
Normal Pace, Fields/Hillsides (5.3 MET)
Moderate terrain with rolling hills, no pack, steady walking pace (code 17082).[1]
Cross Country (6.0 MET)
Mixed terrain with varied elevation. The standard moderate hiking benchmark (code 17010).[1]
Backpacking, General (7.0 MET)
Multi-day pack with varied terrain. Sustained effort over longer durations (code 17003).[1]
Daypack, Level Ground (3.5 MET)
Level terrain with a light daypack. Common for urban trail walks and park paths (code 17004).[1]
Organized with Daypack (7.8 MET)
Organized hike with full daypack at a sustained pace. The highest hiking MET in the Compendium (code 17005).[1]
Trail Condition Guide
The Compendium MET values assume well-maintained trails. The calculator applies adjustment multipliers for less-ideal conditions:
- Maintained Trail (1.0x): Cleared path, stable footing, minimal obstacles. Standard Compendium assumption.
- Unmaintained / Loose Terrain (1.1x): Gravel, loose rock, overgrown sections. Requires more stabilization effort, adding approximately 10% to energy cost.[4]
- Snow / Mud / Wet (1.15x): Soft or slippery surfaces that increase stride effort and reduce efficiency, adding approximately 15% to energy cost.[5]
These multipliers are approximations for personal awareness. Actual terrain effects vary with individual stride mechanics and footwear.
Pack Weight Impact
Research on energy expenditure during load carriage (Pandolf equation) shows that carrying weight increases caloric cost roughly proportional to the load:[3]
- No pack (0 lb): Base MET only
- Light daypack (10 lb): +4% adjustment to base MET
- Full daypack (20 lb): +8% adjustment to base MET
- Heavy pack (35 lb): +14% adjustment to base MET
- Expedition pack (50 lb): +20% adjustment to base MET
The calculator applies 0.4% per pound of pack weight to the base MET, then further adjusts for trail condition.
Frequently Asked Questions
Sources & References
- Walking - Compendium of Physical Activities 2024. Compendium of Physical Activities. PAC Compendium (2024)
- MET values for physical activities. Ainsworth et al.. Medicine & Science in Sports & Exercise (2011)
- Energy balance during backpacking. ResearchGate. ResearchGate (2008)
- Hiking as an activity experience. ResearchGate. ResearchGate (2015)
- Trail walking energy expenditure research. ScienceDirect. ScienceDirect (2021)
- Outdoor recreation activity research. PMC. PMC (2020)
- Hiking activity overview. American Hiking Society. American Hiking Society (2013)
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This tool is for informational and journaling purposes only.
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