Calories Burned Hiking at 55 kg — 330 kcal per Hour
Hiking at 55 kg (110-132 lb) burns about 330 kcal per hour. That figure comes from the activity's MET value of 6 in the 2011 Compendium of Physical Activities, multiplied by body weight: 6 x 55 kg x 1 hour = 330 kcal. This page works the numbers out in full - for 15, 30, 45, 60 and 90 minutes, across all four weight bands, and against four comparable activities at the same weight - so you can plan sessions with real figures instead of guessing.
Hiking is walking with the difficulty turned up by terrain: uneven ground, rocks and roots, stream crossings, and climbs that come and go along the trail. The Compendium rates general hiking at 6.0 METs, the same as walking uphill, because a typical trail mixes flat stretches with climbs and rough footing. You move slower than on a pavement walk, but every step costs more.
Hiking suits weekend walkers, nature lovers, and anyone who finds pavement walking dull. The headline number to remember is 330 kcal per hour at 55 kg, or about 165 kcal for 30 minutes on the trail. Everything below is an estimate: MET values are population averages, and your own burn will vary with fitness, terrain and conditions. That does not make the numbers useless — it makes them a planning tool, and a good one, as long as you treat them as approximate.
Calculate your own numbers
Use the calorie calculator to work out your own burn for hiking at your exact weight and session length. Enter your weight, pick the activity and set the duration, and the tool applies the same MET formula shown below. You can also try the calorie calculator to see how this session fits into your total daily energy use.
Related pages in this section:
Calories Burned Hiking with a backpack at 55 kg — 402 kcal per Hour
Calories Burned Walking very briskly (4.5 mph) at 55 kg — 385 kcal per Hour
The formula, shown and cited
The standard way to estimate the energy cost of an activity is the MET formula from the Compendium of Physical Activities (Ainsworth et al., Medicine & Science in Sports & Exercise, 2011; 43(8): 1575-1581):
Calories (kcal) = MET x body weight (kg) x duration (hours)
One MET is the energy you use sitting quietly at rest - about 1 kcal per kilogram of body weight per hour. An activity rated at 6 METs therefore uses 6 times as much energy as resting. The Compendium's MET values come from published studies that measured oxygen use during each activity, so they are measured averages, not guesses. The value used here, 6, is the one recorded for hiking in the FitCalc activity data.
Worked through for this page:
- MET for hiking: 6
- Body weight: 55 kg (the midpoint of the 50-60 kg band, 110-132 lb)
- Duration: 1 hour
- Calculation: 6 x 55 x 1 = 330 kcal
For a 30-minute session the same calculation is 6 x 55 x 0.5 = 165 kcal. Nothing else is hidden in the maths - if your weight or duration changes, only those two numbers change.
Your numbers at 55 kg
| Duration | Calculation | Calories burned |
|---|---|---|
| 15 minutes | 6 x 55 x 0.25 | 82 kcal |
| 30 minutes | 6 x 55 x 0.5 | 165 kcal |
| 45 minutes | 6 x 55 x 0.75 | 248 kcal |
| 60 minutes | 6 x 55 x 1 | 330 kcal |
| 90 minutes | 6 x 55 x 1.5 | 495 kcal |
That is about 5.5 kcal per minute of hiking at this weight. A short session still counts: even 15 minutes burns 82 kcal, and three 15-minute sessions across a day add up to the same 248 kcal as one 45-minute session.
How the burn changes with body weight
The MET value stays the same - it describes the activity, not the person - but the calorie total scales with weight, because a heavier body costs more energy to move:
| Body weight | Calories per hour | Calories per 30 minutes |
|---|---|---|
| 55 kg | 330 kcal | 165 kcal |
| 65 kg | 390 kcal | 195 kcal |
| 75 kg | 450 kcal | 225 kcal |
| 85 kg | 510 kcal | 255 kcal |
Two people doing the same activity for the same time can therefore burn quite different amounts, and that is expected - it is physics, not a mistake in the formula. If your weight sits between two rows, your figure sits between the two values.
How hiking compares
Here is hiking against four other activities at the same 55 kg, all using the same MET formula:
| Activity | MET | Calories per hour at 55 kg |
|---|---|---|
| hiking | 6 | 330 kcal |
| walking uphill | 6 | 330 kcal |
| hiking with a backpack | 7.3 | 402 kcal |
| walking very briskly (4.5 mph) | 7 | 385 kcal |
| climbing stairs | 8.8 | 484 kcal |
Use this table to choose, not to judge. A higher number means a harder session, not a better one: the activity you enjoy and repeat three times a week beats the activity that burns more per hour but that you quit after a fortnight. Mixing intensities across the week - one harder session, two easier ones - is usually more sustainable than doing the hardest activity every time.
Fitting hiking into your week
| Sessions per week | 30 minutes each | 60 minutes each |
|---|---|---|
| 2 sessions | 330 kcal | 660 kcal |
| 3 sessions | 495 kcal | 990 kcal |
| 5 sessions | 825 kcal | 1650 kcal |
At 6.0 METs, hiking is vigorous-intensity activity, so it counts double toward the widely used adult activity target: 75 minutes of vigorous activity a week is the equivalent of 150 minutes of moderate activity. One long weekend hike of 2 hours plus two 30-minute flat walks in the week comfortably clears the target and burns about 660 kcal a week at 55 kg from the hike alone. Because trails are demanding, give yourself a rest day after a long hike rather than stacking hard days together.
How to use the result
Wear proper walking boots or trail shoes with grip — ankle support and traction matter far more on a trail than on a pavement. Carry water even on short hikes: you lose more fluid than you expect, and there may be nowhere to refill. Pace yourself on climbs by shortening your steps, and save energy for the descent, which is slower and harder on the knees than beginners expect. Check the route and the weather before you go, tell someone where you are headed, and carry a charged phone. Start with shorter, well-marked trails and build up to longer or rougher routes over several weeks. Use the numbers on this page to set realistic expectations rather than to chase a daily total. If you are tracking food as well, add the session's calories to your total daily energy expenditure for that day, and remember that the figure is an estimate with roughly 10-20% uncertainty. Do not eat back every calorie the calculator shows: activity trackers and MET estimates both tend to overstate slightly, and a small margin keeps a weight-loss plan on track. If you are aiming to lose weight, keep the deficit modest - 300-500 kcal a day is a common, sustainable range - and keep your total intake above the safety floors of 1,200 kcal a day for women and 1,500 kcal a day for men unless a healthcare professional advises otherwise.
What the number does NOT tell you
The MET formula is honest about what it measures and silent about the rest. The 6.0 figure is for general hiking on typical trails, and real trails vary enormously: a flat woodland path costs far less than a steep mountain trail, and mud, scree and altitude all raise the effort further. It does not account for your fitness level, body composition, or the weight of the pack on your back — a loaded pack raises the figure (see the hiking with a backpack page). It also says nothing about strength, flexibility or balance gained, and it cannot tell you whether hiking is safe for you: if you have a heart condition, joint problems, breathing difficulties or any other health concern, check with a healthcare professional before starting a new, intense activity. Use the calorie figure as a planning estimate, and judge the hike by how you feel doing it and whether you keep doing it.
Frequently asked questions
How many calories do I burn hiking for 30 minutes at 55 kg?
About 165 kcal. The maths is 6 METs x 55 kg x 0.5 hours = 165 kcal. That is an estimate from the Compendium average for general hiking — your real burn depends on the trail, the gradient, the surface and your pack. If you weigh more or less than 55 kg, use the weight table above to read your own figure.
How many calories do I burn hiking for 2 hours at 55 kg?
About 660 kcal. The maths is 6 METs x 55 kg x 2 hours = 660 kcal. A two-hour hike is a realistic weekend outing, and that figure is a substantial contribution to the week's energy use — roughly the energy in a large meal. Remember it is an estimate: steep or rough trails burn more, flat easy trails burn less.
How does hiking compare with walking uphill?
At 55 kg they burn the same per hour — about 330 kcal — because both are rated at 6.0 METs in the data used here. The difference is the terrain: hiking adds uneven ground and route-finding to the gradient, while walking uphill can be a steady climb on a smooth path. A hike with a loaded pack burns more than either, at 7.3 METs.
Is hiking good exercise for beginners?
Yes, if you choose the right trail. Start with short, flat, well-marked routes of an hour or less, wear proper footwear, carry water, and go with someone if you can. Build distance and gradient gradually over weeks rather than jumping to a mountain trail on your first outing. The 6.0 MET figure is for general hiking — easy trails will feel much gentler than that.
Can hiking help with weight loss?
It can help, but only as part of an overall calorie deficit. At 55 kg, an hour of hiking burns about 330 kcal, and a two-hour weekend hike burns about 660 kcal — a strong weekly contribution. Weight loss still comes from the total balance of food and activity across the week, not from one hike. Aim for a gradual loss of 0.5-1% of body weight per week, and never drop below 1,200 kcal a day (women) or 1,500 kcal a day (men) without medical supervision.
Estimates only, not medical advice. Minimum safe intakes: 1,200 kcal/day women, 1,500 kcal/day men - consult a healthcare professional before a very-low-calorie diet.