By Mark 
The Science Behind Calorie Burn During Hiking
Hiking is one of nature’s most effective full-body workouts. On average, a 160-pound person burns approximately 400-600 calories per hour while hiking with moderate intensity on varied terrain[1][4]. This range accounts for key variables like:
- Body weight and composition
- Hiking speed and intensity
- Trail elevation changes
- Backpack weight
According to research from health authorities, hiking burns 30-50% more calories than walking on flat surfaces due to the added resistance of inclines and uneven terrain[4].
Key Factors Affecting Caloric Expenditure
1. Body Weight and Metabolism
Your basal metabolic rate (BMR) significantly impacts calorie burn:
Example: A 200-pound hiker burns about 550-800 calories/hour, while a 130-pound hiker burns 350-500 calories/hour under similar conditions[1][4].
2. Trail Difficulty Levels
| Trail Type | Calories/Hour (160 lb) |
|---|---|
| Flat terrain | 300-400 |
| Moderate hills | 450-550 |
| Steep mountain trails | 600-800+ |
Practical Applications for Fitness Goals
Weight Management Strategies
For sustainable weight loss:
• Aim for 4-5 hours of hiking weekly (2,000-3,000 calorie deficit)
• Maintain a 3-4 mph pace with 10-15 lb backpack
• Combine with balanced nutrition
Performance Enhancement Tips
Boost your hiking efficiency:
• Use trekking poles to engage upper body (15% calorie increase)
• Incorporate interval training: Alternate 5-minute bursts of fast hiking with recovery periods
Comparative Analysis with Other Activities
Calorie burn comparison (1 hour for 160 lb adult):
- Road cycling: 400-500
- Swimming: 420-500
- Trail running: 700-900
- Rock climbing: 500-700
Data from exercise physiology studies shows hiking offers comparable benefits to dedicated gym workouts[1].