How many calories should I eat when backpacking?

January 1, 2026 •

3 min read

Backpackers can burn anywhere from 2,500 to over 5,000 calories per day, depending on the trip's intensity. Understanding how many calories should I eat when backpacking is essential for maintaining energy, performance, and overall safety on the trail. Balancing calorie intake with your body's high energy demands prevents fatigue and ensures you have the fuel for long days of hiking.

Quick Summary

This guide outlines how to determine your daily caloric needs for a backpacking trip by evaluating factors like body weight, pack weight, mileage, and elevation gain. Learn how to calculate your burn rate, pack calorie-dense foods efficiently, and create a meal plan that ensures you stay energized and avoid losing excessive weight on the trail.

Key Points

Daily Caloric Range: The average backpacker needs between 2,500 and 4,500 calories per day, but this can exceed 5,000 for strenuous, long-distance hikes.
Factors Dictate Needs: Caloric intake depends heavily on body weight, pack weight, terrain difficulty, and daily mileage.
Prioritize Calorie Density: Opt for foods with at least 125 calories per ounce to get the most energy for the least amount of weight.
Balanced Macronutrients: A mix of carbohydrates (for quick energy), fats (for sustained fuel), and protein (for muscle repair) is crucial for optimal performance.
Eat Frequently: Grazing on small, frequent snacks throughout the day is more effective for maintaining energy than relying on a few large meals.
Don't Under-Fuel: Running a large caloric deficit for an extended period can lead to fatigue, reduced performance, and muscle loss.

Your Daily Calorie Requirements on the Trail

Backpacking significantly increases your caloric demands compared to a normal day. While a general range is 2,500 to 4,500 calories daily, this can exceed 5,000 depending on the trip's intensity. Factors like a person's weight and the strenuousness of the hike greatly influence calorie burn, with a 160-pound person on a difficult day potentially needing 4,000 to 4,800 calories. Tailoring your nutrition to your specific trip and physical characteristics is key.

Factors Influencing Calorie Burn

Body Weight: Heavier individuals burn more calories when moving.
Pack Weight: A heavier pack increases energy expenditure.
Terrain: Difficult terrain like steep or sandy paths requires more energy than flat trails.
Speed and Pace: Hiking faster increases calorie burn per hour, though a steady pace is efficient for long distances.
Temperature and Altitude: Cold weather and higher altitudes increase energy needed for body regulation.

How to Calculate Your Backpacking Calories

A basic approach is to use 25 to 30 calories per pound of body weight for strenuous days. You can also estimate your Basal Metabolic Rate (BMR) and add calories based on activity.

Estimate Your BMR: Use an online calculator or formulas like the Mifflin-St Jeor equation (Men: BMR = 10 weight (kg) + 6.25 height (cm) - 5 age (years) + 5; Women: BMR = 10 weight (kg) + 6.25 height (cm) - 5 age (years) - 161).
Account for Activity: Add approximately 400-600 calories per hour of strenuous hiking.
Adjust for Other Factors: Consider pack weight, terrain, and weather, adding extra calories for challenging conditions.

For example, a 160-pound person hiking all day with a 30-pound pack might burn over 4,000 calories. Packing an extra 10-15% of daily calories is a good safety measure.

Calorie-Dense Food vs. Low-Density Food

Minimizing pack weight means prioritizing calorie-dense foods, especially those high in fat. Aim for foods with at least 125-160+ calories per ounce.


Feature	Calorie-Dense Food	Low-Density Food
Calories per ounce	125-160+ calories	100-120 calories
Best for	Longer trips, serious thru-hikers	Short trips, weekenders
Examples	Nuts, nut butters, olive oil, hard cheese, chocolate	Fresh fruit/veggies, bars, tortillas, jerky
Pack Weight	Lighter pack overall	Heavier pack for the same calories
Digestibility	Slower digestion; good for sustained energy	Faster digestion; good for quick energy bursts

The Importance of Macronutrients on the Trail

Beyond just calories, a balance of macronutrients is vital for performance and recovery.

Carbohydrates (35-50% of calories): Primary fuel source, needed consistently to avoid 'bonking'. Examples: pasta, rice, dried fruit.
Fats (35-50% of calories): Provide sustained energy and are calorie-dense. Examples: nuts, seeds, olive oil.
Protein (15-20% of calories): Essential for muscle repair. Examples: jerky, tuna packets, protein powder.

Sample Meal Planning for a Day

For a demanding 4,000-calorie backpacking day, consider a plan like this:

Breakfast (700-800 calories): Oatmeal with nuts, seeds, and protein powder.
Morning Snacks (800-1000 calories): Trail mix and a chocolate bar.
Lunch (600-800 calories): Tortilla wraps with salmon, cheese, and olive oil.
Afternoon Snacks (800-1000 calories): Trail mix, energy bars, and jerky.
Dinner (800-1000 calories): Freeze-dried meal or ramen with added protein and olive oil.

Conclusion: Fuel Your Adventure Wisely

Determining how many calories you should eat when backpacking is a personalized process. Use these guidelines to create a meal plan tailored to your body, the environment, and your trip's intensity. Start with an estimate based on weight and mileage, and adjust as needed, paying attention to your body's signals. Focus on calorie-dense foods for efficiency and ensure a balance of macronutrients for optimal performance and recovery. Proper fueling is crucial for an enjoyable and safe backpacking experience.

Learn more about calculating your specific hiking calories at Backpacking & Hiking Calorie Calculator - StepMassive.

Frequently Asked Questions

If you don't consume enough calories, your body will start to burn its own fat and muscle tissue for energy, leading to a loss of energy, fatigue, decreased performance, and a higher risk of injury or 'bonking'.

A balance of both is best. Carbohydrates provide quick energy for high-intensity activity, while fats offer long-lasting, calorie-dense fuel. Incorporate both, but prioritize fats for volume and weight efficiency.

Adding calorie-dense boosters like olive oil packets, powdered butter, cheese, or extra nuts and seeds to your meals is a simple and effective way to increase caloric intake without adding significant weight.

Yes. For short trips, a slight caloric deficit is manageable. However, for a long-distance thru-hike, maintaining a sufficient caloric intake is vital to prevent severe weight loss and maintain strength over weeks or months.

A good general guideline is to pack between 1.5 to 2.5 pounds of food per person per day, adjusting based on trip intensity. For most trips, this weight range translates to the necessary calories.

Significant elevation gain requires considerably more energy. Your calorie burn can increase dramatically when climbing steep grades compared to hiking on flat ground, so you must pack extra food for mountainous terrain.

Yes, proper nutrition is key. While high calories are essential, a balanced intake of macronutrients (carbs, fats, protein) along with hydration ensures your body functions optimally, supporting muscle recovery and sustained energy.