How much food for a 2 night backpacking trip? Your complete planning guide

For a typical short backpacking trip, most hikers aim for 1.5 to 2.5 pounds of food per person per day, translating to roughly 2,500 to 4,500 calories, depending on exertion level. Calculating exactly how much food for a 2 night backpacking trip requires a blend of calorie awareness, macronutrient balance, and smart packing strategies to maximize energy while minimizing pack weight.

Quick Summary

Plan food for a 2-night backpacking trip by estimating daily calorie needs based on hiking intensity and body weight. Prioritize calorie-dense, lightweight foods and pack a mix of macronutrients for sustained energy and muscle recovery.

Key Points

• Calculate Your Needs: Use the 1.5-2.5 pounds per day rule of thumb or estimate your daily calorie burn based on your RMR and miles hiked for a more accurate assessment.

• Balance Macronutrients: Ensure your meals include carbohydrates for energy, protein for muscle repair, and fats for concentrated calories to reduce pack weight.

• Pack Consistent Snacks: Plan to eat small snacks every 1-2 hours while on the trail to maintain steady energy levels and avoid under-fueling.

• Prioritize Calorie Density: Opt for lightweight, nutrient-rich foods like nuts, dried fruits, instant mixes, and hard cheeses to maximize energy per ounce.

• Choose Your Meal Type: Weigh the pros and cons of affordable, dense dehydrated meals versus more expensive, faster-rehydrating freeze-dried options based on your budget and preference.

• Pack an Emergency Reserve: Always include at least one extra meal and several extra snacks to account for unexpected delays or increased appetite on the trail.

• Don't Forget Hydration: Plan for water access and carry a filtration system, as many backpacking meals require boiling water.

Packing the right amount of food is a delicate balancing act for any backpacker. Carry too little, and you risk running out of fuel on the trail. Carry too much, and you'll find yourself lugging unnecessary weight up every hill. For a short 2-night, 3-day trip, precise planning is crucial to ensure you have enough energy without overburdening your pack.

Calculating Your Caloric and Weight Needs

Your individual needs will vary based on several factors, including your body weight, metabolism, hiking intensity, and the terrain. A common rule of thumb suggests packing about 1.5 to 2.5 pounds of food per person per day. However, a more personalized approach is to estimate your caloric expenditure.

For a short trip, a good starting point is to estimate your Resting Metabolic Rate (RMR) and add an activity-based caloric burn. For example, a rough estimate for hiking is 150 calories per mile.

Total Daily Calories = RMR + (150 x Miles Hiked)

• RMR Calculation: A very rough estimate is to multiply your body weight in kilograms by 24.
• Example: For a 150-pound (approx. 68kg) hiker doing 8 miles a day: (68 x 24) + (150 x 8) = 1,632 + 1,200 = 2,832 calories per day.

Always err on the side of bringing a little more than you think you will need. An extra meal and a few extra snacks are standard safety precautions for any overnight trip.

Balancing Macronutrients for Sustained Energy

Your backpacking diet should be a strategic mix of carbohydrates, protein, and fat to keep your body fueled and performing optimally. For a 2-night trip, the emphasis should be on high-energy foods that don't take up much space.

Carbohydrates

Carbohydrates are your body's preferred fuel source, especially during strenuous activity.

• Complex Carbs: Sources like instant oats, tortillas, and couscous provide sustained energy throughout the day.
• Simple Carbs: Sugary snacks and dried fruits offer quick energy boosts when you need them most.

Protein

Protein is essential for muscle recovery after a day of hiking. Aim for about 15-20 grams of protein with each main meal and 5-10 grams in your snacks. Good trail protein sources include:

• Jerky and meat sticks
• Tuna or salmon packets
• Nuts and seeds

Fats

Dietary fat is the most calorie-dense macronutrient, making it ideal for maximizing calories while minimizing weight. Incorporate fats with items like nut butter packets, olive oil added to meals, and hard cheeses.

Sample Meal Plan for a 2-Night, 3-Day Trip

• Friday (Day 1)
  • Dinner: One packaged freeze-dried or homemade dehydrated meal. Add an olive oil packet for extra calories.
  • Snacks: Trail mix, beef jerky.
• Saturday (Day 2)
  • Breakfast: Instant oatmeal mixed with dried fruit, nuts, and powdered milk.
  • Lunch: Tortilla with a tuna or salmon packet, plus hard cheese.
  • Dinner: Instant mashed potatoes with jerky bits or bacon bits.
  • Snacks: Energy bar, chocolate bar, dried mango.
• Sunday (Day 3)
  • Breakfast: Instant pancake mix (if you have the fuel) or a pre-made protein bar.
  • Lunch (on trail): Summer sausage and crackers.
  • Snacks: Nuts, fruit leather.
  • Emergency: Always pack one extra dehydrated meal and a few extra snack bars.

Lightweight and Calorie-Dense Food Options

Backpacking meals should be chosen for their convenience, nutritional value, and low weight. Here is a list of excellent options to consider:

• Breakfast: Instant oatmeal packets, granola with powdered milk, instant coffee or tea, breakfast bars, Pop-Tarts.
• Lunch/Snacks: Tortillas, pita bread, hard cheeses (gouda, parmesan), salami, jerky, dried fruits, nuts, fruit leather, protein bars, candy.
• Dinner: Freeze-dried meals, instant ramen noodles, couscous, instant rice, instant mashed potatoes. Add dehydrated vegetables or spices to enhance flavor.
• Calorie Boosters: Olive oil packets, powdered milk, nut butter packets, chocolate.

DIY Dehydrated vs. Store-bought Freeze-Dried Meals

Deciding between homemade dehydrated and store-bought freeze-dried meals often comes down to a trade-off between cost, convenience, and quality. Here is a comparison to help you choose.

Feature	Homemade Dehydrated Meals	Store-bought Freeze-Dried Meals
Cost	Much more affordable. Can be made from bulk or grocery store ingredients.	Generally more expensive due to complex manufacturing.
Weight	Lighter than fresh food, but slightly heavier and bulkier than freeze-dried.	Extremely lightweight and compact, as 98-99% of water is removed.
Preparation	Requires time and effort to dehydrate ingredients or full meals at home.	Minimal prep needed. Just add hot water directly to the pouch.
Rehydration	Typically takes 10-20 minutes, using boiling water.	Rehydrates much faster, often in under 10 minutes.
Taste/Texture	Retains rich, natural flavors. Texture can be chewy or dense.	Can lose some depth of flavor due to processing. Textures are lighter and airier.
Control	Full control over ingredients, portion sizes, and nutrition.	No control over ingredients. Brands offer various options, including vegan.

The Crucial Role of Hydration

Staying hydrated is just as important as eating properly. Many instant meals require boiling water for preparation. You should always know your water sources and carry a reliable water filter. Plan to drink periodically throughout the day, aiming for about 16-20 ounces per hour in moderate weather. Electrolyte powders can also help replenish lost minerals, especially in hot conditions.

Conclusion

Planning how much food for a 2 night backpacking trip doesn't have to be complicated. By estimating your caloric needs, prioritizing calorie-dense and lightweight foods, and creating a balanced meal plan, you can ensure a well-fueled and enjoyable adventure. Whether you opt for budget-friendly homemade dehydrated meals or the convenience of pre-packaged freeze-dried options, a little preparation goes a long way toward a successful trip. The key is to find a system that works for your body and your pack weight. REI's guide to backpacking food

Frequently Asked Questions

How many calories do I need per day on a backpacking trip?

Most backpackers need between 2,500 and 4,500 calories per day, depending on factors like body weight, metabolism, and the intensity and duration of the hike.

Is it better to bring freeze-dried or dehydrated food?

Freeze-dried food is generally lighter, retains more nutrients, and rehydrates faster, but is more expensive. Dehydrated food is often cheaper and denser, but may take longer to rehydrate and can have an altered texture.

What are some examples of lightweight, high-calorie backpacking meals?

Good examples include instant oatmeal with nuts and dried fruit, tortillas with tuna packets and hard cheese, or instant mashed potatoes with jerky bits or bacon bits.

Should I bring fresh food on a 2-night trip?

You can bring durable fresh foods like bell peppers, hard cheese, and salami for the first day to enjoy a better meal and reduce pack weight early on. After that, stick to non-perishable items.

How can I add more calories to my pre-packaged meals?

Add calorie-dense ingredients like olive oil packets, powdered milk, or nut butters to your meals to significantly boost the calorie count without adding much weight.

What snacks are best for sustained energy?

Look for snacks that combine complex carbohydrates with some protein, such as trail mix, high-fiber energy bars, and jerky. These provide a more gradual energy release than sugary snacks.

How do I calculate my specific food needs more accurately?

For a more precise estimate, calculate your Resting Metabolic Rate (RMR) and add an estimated 150 calories for every mile you plan to hike. This provides a more personalized daily calorie target.

How do I ensure I have enough hydration for meal prep?

Before you go, research your trail's water sources and bring a reliable water filter. Ensure you pack enough fuel for your stove, as many dehydrated meals require boiling water to rehydrate.