Calories Burned Hiking Calculator - I measured 500 at 82kg
Y.W. Fung · 2026-05-22 · Apple Watch Ultra
500
kcal / hour
250
kcal / 30 min
500
kcal / 60 min
Compared with sitting ~80 kcal/h: +420 extra
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2026-05-22, 82kg, Apple Watch Ultra HR 135 avg. My reference for hiking is 500 kcal per hour. 29°C with a light breeze, 8:30am at Shing Mun Reservoir. My heart rate jumped the moment the trail tilted up.
MET 5.8 is the approximate equivalent of my 82kg rate, not a separate measurement. My 82kg reference is 500 kcal/hour. At 70kg, that's about 427. At 98kg, about 598. The formula (minutes × MET × 3.5 × kg) / 200 is reference only. USDA FoodData is used for food cost, not exercise burn.
What could 30 min cover? About 250 kcal, close to Iced Caramel Macchiato (250 kcal). I'd treat that as a comparison, not a reason to earn a meal.
Hiking means covering a trail on foot, often over uneven ground with climbs and descents that a pavement walk does not have. Reservoir paths and country-park routes around Hong Kong offer a mix of shade, open slopes and changing surfaces. Shoes with reliable grip and water matter more here than holding a perfectly even pace.
At Shing Mun Reservoir, a warm day can feel pleasant under trees and much hotter on exposed sections. Your pulse may jump when the trail tilts upward; on the way down, ankles and knees take a different kind of work. Route length alone cannot describe the effort, so check the elevation and conditions before setting out.
Calories by body weight
Estimated kcal at moderate effort, scaled from the 82kg reference.
| Weight (lbs / kg) | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (56.7kg) | 86 | 173 | 259 | 346 |
| 155 lbs (70.3kg) | 107 | 214 | 322 | 429 |
| 185 lbs (83.9kg) | 128 | 256 | 384 | 512 |
| 215 lbs (97.5kg) | 149 | 297 | 446 | 595 |
Questions I get
How much does hiking burn in 30 minutes?
At my 82kg reference, 250 kcal. I'd adjust for your weight and effort above.
Would I burn the same amount at 70kg?
Probably not. The weight-scaled estimate is 427 kcal per hour, not a personal measurement.
Is the MET figure my actual Watch result?
No. MET 5.8 is an approximate equivalent of the 82kg rate, not another Watch measurement. I use 500 kcal/hour as the starting point.