Walking vs Hiking: Calories Burned Compared (2026)

Hiking burns 211 calories in 30 minutes and 422 calories per hour, while walking burns 151 calories in 30 minutes and 302 calories per hour. Hiking has a MET value of 6.0, while walking has a MET value of 4.3.

Walking and hiking are both popular forms of exercise that differ in intensity and calorie burn. The number of calories burned during these activities is influenced by factors such as MET values, body weight, duration, and intensity.

What Is the Difference Between Walking and Hiking?

Walking is a low-impact activity characterized by a steady pace, typically at around 4.3 METs. It is suitable for individuals of all fitness levels. Hiking is a moderate-impact activity that involves walking on trails or uneven terrain, generally at around 6.0 METs. It often provides a more strenuous workout than walking on flat surfaces.

Walking vs Hiking: Calories Burned Side by Side

The following comparison highlights the calories burned by walking and hiking over a set duration.

Duration (155 lb / 70 kg)	Walking	Hiking
15 min	76 cal	105 cal
30 min	151 cal	211 cal
45 min	227 cal	316 cal
60 min	302 cal	422 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Walking or Hiking?

For burning the most calories: Hiking burns 60 more calories than walking in 30 minutes and 120 more calories per hour.

For time efficiency: Hiking burns 7.0 calories per minute, while walking burns 5.0 calories per minute.

For lower-impact exercise: Walking is a low-impact exercise, while hiking is considered moderate-impact.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of walking or hiking by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Walking is rated at about 4.3 METs (brisk, 3.5 mph) and Hiking at about 6.0 METs (cross-country). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which burns more calories, walking or hiking?

Hiking burns more calories. It burns 211 calories in 30 minutes compared to walking's 151 calories.

How many calories does walking burn in an hour?

Walking burns 302 calories in an hour.

How many calories does hiking burn in an hour?

Hiking burns 422 calories in an hour.

What is the MET value for walking?

Walking has a MET value of 4.3.

What is the MET value for hiking?

Hiking has a MET value of 6.0.

Which activity is better for weight loss?

Hiking is better for weight loss as it burns more calories, 211 in 30 minutes compared to walking's 151.

Key Takeaways

• Walking burns 151 calories in 30 minutes.
• Hiking burns 211 calories in 30 minutes.
• Walking burns 302 calories per hour.
• Hiking burns 422 calories per hour.
• Walking has a MET value of 4.3.
• Hiking has a MET value of 6.0.