Calorie Math: How Many Do You Actually Need?
Most backpackers underfuel. They plan grocery store hikes on the assumption that backpacking = walking, when really it's sustained aerobic exercise with a heavy pack over hours. The result: bonking on day 3, excessive hunger, and mood degradation that ruins trips.
Calorie Targets by Trip Intensity
| Trip Type | Miles/Day | Pack Weight | Calories/Day |
|---|---|---|---|
| Easy weekend | 5–8 miles | <25 lbs | 2,000–2,500 |
| Moderate backpacking | 8–12 miles | 25–35 lbs | 2,500–3,500 |
| Strenuous (big miles) | 12–20 miles | >30 lbs | 3,500–4,500 |
| Thru-hiking (trail legs) | 15–25 miles | 20–30 lbs | 4,000–5,000+ |
Cold weather adjustment: Add 10–25% calories for temperatures below 40°F. Your body burns more to maintain core temperature. High altitude (>10,000 ft) also increases caloric expenditure.
The 1.5–2 lbs/Day Rule
The practical planning standard: 1.5–2 lbs of food per person per day. Aggressive ultralight backpackers target 1.5 lbs/day; most people land at 1.75 lbs/day. This equates to roughly 2,800–3,200 calories depending on your food choices' caloric density.
The Calories-Per-Ounce Metric
The single most useful number for backpacking food selection: calories per ounce (cal/oz). Target 100+ cal/oz (3.5+ cal/gram) — anything below 80 cal/oz is too heavy to justify carrying.
Best Calorie-Dense Foods
| Food | Cal/Oz | Notes |
|---|---|---|
| Olive oil | 251 | Add to any meal; pure fat energy |
| Nuts (macadamia) | 204 | Best nut for backpacking; high fat, low carb |
| Peanut butter packets | 167 | Individual packets = no mess, no waste |
| Dark chocolate | 150 | High fat, morale boost |
| Trail mix | 130–140 | Varies by composition |
| Hard salami | 120 | No refrigeration needed; high protein+fat |
| Instant oatmeal | 107 | Good breakfast; carries well |
| Ramen noodles | 105 | Cheap, fast-cooking, calorie-dense |
| Rice/instant rice | 103 | Bland but reliable base |
| Dried fruit | 85–95 | Sugar-dense; good for quick energy |
Freeze-Dried vs DIY: The Real Cost Comparison
Commercial freeze-dried meals (Mountain House, Backpacker's Pantry, Good To-Go) are convenient and delicious. They're also expensive — roughly $10–15 per meal. A 5-day trip eating exclusively freeze-dried costs $75–150 just in dinner meals.
Freeze-Dried Pros & Cons
- ✓ Excellent taste, variety, nutrition
- ✓ Just-add-boiling-water convenience
- ✓ 25–30 year shelf life (for emergency prep too)
- ✗ $10–15 per meal ($20–30/day for 2 meals)
- ✗ Packaging weight and bulk (though bags are recyclable)
- ✗ Often under-portioned (two-serving bags are usually one hungry backpacker)
DIY Grocery Store Strategy
The DIY approach combines shelf-stable grocery store items with some home dehydrating. Target foods: instant oatmeal, tortillas, nut butter packets, hard cheeses (parmesan keeps 1 week+), summer sausage, ramen, instant mashed potatoes, powdered whole milk, instant coffee.
- ✓ $8–12/day vs $20–30/day for freeze-dried
- ✓ Familiar foods you know you'll eat
- ✓ Can customize nutrition to your needs
- ✗ More planning and prep time
- ✗ Less variety than commercial options
Daily Meal Structure That Actually Works
Sample 3,000 Calorie/Day Plan (1.75 lbs)
- Breakfast (breakfast at camp): 2 packets instant oatmeal + powdered milk + handful of nuts + instant coffee = ~500 cal
- Trail snacks (continuous): Trail mix, nut butter packets, energy bars, chocolate, jerky = ~1,000 cal
- Lunch (quick, no-cook): Tortilla + peanut butter + honey + summer sausage = ~600 cal
- Dinner: Freeze-dried meal or ramen + olive oil + hard cheese = ~700 cal
- Evening snack: Dark chocolate + nuts = ~200 cal
Resupply Strategy for Long Trails
Mail Drops vs Town Resupply
Mail drops: Ship USPS Priority Mail flat-rate boxes to post offices (General Delivery) or outfitter hostels along your route. Advantages: control over exactly what you eat, no reliance on remote town selection. Disadvantages: requires planning months ahead, inflexible if plans change.
Town resupply: Buying food at local grocery stores and gas stations along the trail. More flexible, allows course correction, supports trail towns. Disadvantages: rural stores often have poor selection; remote trails may have 100+ miles between resupply points.
Resupply Frequency
Most backpackers aim for resupply every 4–7 days. Shorter intervals = lighter pack but more logistics. Longer intervals = heavier pack but fewer stops.
- At 1.75 lbs/day: a 5-day carry weighs 8.75 lbs of food
- At 1.75 lbs/day: a 7-day carry weighs 12.25 lbs of food
- PCT/JMT typical: 5–6 day carries between resupply
Top Backpacking Food Picks
Sources & Further Reading
- Skurka, Andrew. "Backcountry Food Planning." andrewskurka.com
- Wilderness Medical Society. "Nutrition for Wilderness Travel." wms.org
- The Trek. "How to Plan Thru-Hike Resupply." thetrek.co
- REI Co-op. "Backpacking Food Planning." rei.com/learn
- National Outdoor Leadership School (NOLS). "Backcountry Nutrition Handbook." nols.edu
