Calories Burned Hiking (With Heavy Backpack) Calculator
Outdoor & Adventure · MET 7.5
Hiking (With Heavy Backpack) has a MET value of 7.5, meaning it uses about 7.5 times the energy your body burns at rest. A 155 lb (70 kg) adult burns roughly 276 kcal in 30 minutes at moderate intensity.
Your calorie burn
Calories burned
276
30 min · MET 7.5 · 154 lbs
The MET formula explained
MET stands for Metabolic Equivalent of Task. One MET equals the oxygen your body consumes sitting still — about 3.5 ml per kilogram of body weight per minute. An activity rated 7.5 METs uses 7.5 times that amount.
Calories burned = Duration (minutes) × (MET × 3.5 × Weight in kg) ÷ 200
Imperial weights are converted to kilograms automatically (1 kg = 2.205 lbs). Intensity scales the MET value: low ×0.75, moderate ×1.0, high ×1.3.
Calories burned hiking (with heavy backpack) by body weight
| Body weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (57 kg) | 112 kcal | 223 kcal | 335 kcal | 447 kcal |
| 155 lbs (70 kg) | 138 kcal | 277 kcal | 415 kcal | 554 kcal |
| 185 lbs (84 kg) | 165 kcal | 330 kcal | 496 kcal | 661 kcal |
| 215 lbs (98 kg) | 192 kcal | 384 kcal | 576 kcal | 768 kcal |