How much food should you eat while hiking?

October 23, 2025 •

4 min read

The average backpacker needs between 2,500 and 4,500 calories per day, but this varies dramatically. Knowing exactly how much food should you eat while hiking is crucial for maintaining energy and avoiding unnecessary pack weight on the trail.

Quick Summary

Fuel your next hike by understanding calorie requirements based on your body weight, the hike's duration and intensity, and the terrain. Pack efficiently with calorie-dense foods.

Key Points

Calculate Your Needs: Aim for 200-300 calories per hour, adjusting for intensity, incline, and body weight to determine your total daily needs.
Prioritize Calorie Density: Especially for multi-day trips, choose foods with a high calorie-to-weight ratio, like nuts, seeds, and oils, to save pack weight.
Balance Macronutrients: Incorporate a mix of carbohydrates for quick energy, fats for sustained fuel, and protein for muscle repair and satiety.
Plan by Trip Type: Day hikes require simple, accessible snacks, while multi-day hikes demand careful consideration of calorie density and food weight.
Don't Overpack: A common mistake is carrying too much food. Use a meal plan to pack efficiently, but always include a little extra for emergencies.
Hydrate Consistently: Drink water and consume electrolytes regularly, as thirst cues can be unreliable, especially at higher altitudes.

Calculating Your Calorie Needs

Your caloric needs on the trail are highly individualized and depend on a variety of factors. While inactive adults typically consume around 2,000 to 2,500 calories per day, a strenuous hike can burn far more. On average, you can expect to burn between 300 and 550 calories per hour, with the number fluctuating based on intensity. For a basic estimate, consider consuming around 200–300 calories per hour of hiking. Heavier individuals require more energy to sustain their activity levels, and increasing your pack weight or tackling steeper inclines will significantly increase your calorie burn.

Factors Influencing Caloric Expenditure

Intensity and Pace: A fast pace or high-intensity trekking burns more calories than a slow, leisurely walk.
Terrain and Incline: Walking on a 10% incline can double your calorie burn compared to flat ground. Mud, sand, and scrambling also increase effort.
Pack Weight: The heavier your pack, the more calories you will burn carrying it. Many experienced hikers focus on reducing pack weight to conserve energy.
Body Weight: Heavier individuals naturally burn more calories during the same activity.
Duration: A short day hike requires a different fueling strategy than a multi-day expedition where you need to maintain a calorie surplus.

Day Hike vs. Multi-Day Hike Nutrition

Planning for a day hike is much simpler than for a longer trip. For a day hike, you want easily accessible, quick energy snacks. For a longer, multi-day adventure, calorie density and pack weight become primary concerns. Many backpackers aim for 1.5 to 2.5 pounds of food per day.

Day Hike Strategy

Focus on readily digestible snacks to fuel you throughout the day without weighing you down. A steady stream of carbohydrates and a little protein is ideal. Examples include:

Energy bars and protein bars
Dried fruit and nuts
Pre-made sandwiches or wraps
Fruit leather
Dark chocolate

Multi-Day Hike Strategy

Weight is a critical factor for multi-day trips. Choose nutrient and calorie-dense foods that require minimal preparation. This is where freeze-dried meals and high-calorie snacks shine. Single-serving packets of nut butter or MCT oil can provide significant calories for minimal weight.

Food Type Comparison for the Trail


Food Type	Pros	Cons	Calorie Density (approx)	Preparation
Nuts & Nut Butters	High calorie density, protein-rich, long-lasting energy.	High fat content can be hard to digest during high exertion.	~190-200 calories/oz.	None, or just mixing.
Dried Fruit	Quick carbs, easy to eat, lightweight.	Can be high in sugar, lacks protein and fat.	~80-120 calories/oz	None.
Freeze-Dried Meals	Hot, comforting meal, lightweight for their size, good variety.	Can be expensive, requires boiling water.	~120-160 calories/oz.	Just-add-water.
Jerky	High protein, savory, requires no cooking.	High sodium content, can be expensive.	~100 calories/oz	None.
Oatmeal/Granola	Good source of complex carbs, energy for the morning.	Can be bulky compared to other options.	~80-150 calories/oz.	Hot water or soaking.

The Importance of Hydration and Electrolytes

Adequate hydration is just as important as food. Dehydration can sap your energy and lead to fatigue, muscle cramps, and more serious conditions. Carry plenty of water and consider using electrolyte mixes, especially in hot weather. Your thirst mechanism may be suppressed at altitude or during intense activity, so it’s important to drink regularly, even when you don't feel thirsty. Salty snacks can help replenish lost electrolytes.

Meal Planning and Packing Tips

Create a menu: Before you go, list out your meals and snacks for each day. This prevents overpacking.
Repackage food: Remove unnecessary packaging to save weight and space. Use resealable bags or lightweight containers.
Split group meals: If hiking with others, divide shared items like fuel or cookware to distribute the load.
Don't forget extras: Always pack a little extra food for emergencies. It's one of the Ten Essentials for overnight trips.
Balance macronutrients: Aim for a mix of carbohydrates for immediate energy, fats for sustained fuel, and protein for muscle repair.
Listen to your body: Pay attention to your hunger cues. You may need to eat more frequently on tougher sections of the trail.

Sample Meal Plan for a Weekend Trip

Friday (Dinner): Rehydrated chili mac with an energy bar for dessert.

Saturday (Breakfast): Instant oatmeal with dried fruit and nuts mixed in.

Saturday (Lunch): Salami and cheese with crackers.

Saturday (Snacks): Trail mix, chocolate bar, and a protein bar throughout the day.

Saturday (Dinner): Freeze-dried lasagna and some jerky.

Sunday (Breakfast): Granola with powdered milk.

Sunday (Lunch): Peanut butter and honey on tortillas.

Conclusion

Determining how much food to eat while hiking requires an understanding of your personal energy needs and the demands of the trail. While general guidelines exist, the best approach involves calculating based on factors like intensity, duration, and body weight. By prioritizing calorie-dense, easy-to-prepare foods, planning your meals in advance, and staying well-hydrated, you can ensure you have the energy to enjoy your outdoor adventure without carrying unnecessary weight. For further expert advice on planning your menu, check out REI's guide on backpacking food ideas.

Frequently Asked Questions

A common guideline is to carry between 1.5 to 2.5 pounds of food per person per day. The exact amount depends on the hike's intensity and your personal calorie needs.

Excellent high-calorie snacks include nuts (pecans, macadamias), nut butters, high-percentage dark chocolate, and energy bars. These provide maximum energy in a lightweight form.

For a short day hike, a precise calorie count isn't necessary. Focus on packing enough easily digestible snacks to maintain steady energy. An estimate of 200-300 calories per hour is a solid approach.

Elevation gain significantly increases your calorie burn. Hiking on a 10% incline can double your calorie expenditure, so you will need to pack more food for hikes with steep climbs.

1-3 hours before a hike, eat a combination of complex carbohydrates and lean protein. Good examples include oatmeal with fruit, or a peanut butter and banana sandwich on whole wheat bread.

Yes, 'hiker hunger' is a real phenomenon where your appetite increases dramatically on long trips due to sustained energy expenditure. Plan to pack more calorie-dense food than you think you need.

While energy bars and gels are great for quick fuel, a balanced approach is best. They often lack the fiber and nutrients found in whole foods. A mix of different food types will provide more sustainable energy and better nutrition.