Hiking Food Plan Calculator
Calculate how much food to pack for a backpacking trip.
Based on days, calorie needs, and food weight.
Never run low on the trail.
Hiking food planning balances caloric density, weight, and palatability. The goal is enough energy to maintain performance and warmth without carrying unnecessary pack weight.
Calorie needs formula:
Daily Calories = Base Metabolic Rate × Activity Multiplier
BMR (men) = 66 + (6.23 × weight lbs) + (12.7 × height in) − (6.8 × age)
BMR (women) = 655 + (4.35 × weight lbs) + (4.7 × height in) − (4.7 × age)
Activity multiplier for backpacking: 1.9–2.1 (very heavy activity)
Calorie-to-weight target: Most experienced backpackers aim for 100–125 calories per ounce (3.5–4.4 cal/g) of food.
Food weight per day:
Food Weight (lbs/day) = Daily Calories / Calories per lb of food
Standard target: 1.5–2 lbs of food per person per day (1.5 lbs ultralight, 2 lbs comfortable)
Worked example — 3-day trip: A 180-lb, 40-year-old man, 6 ft tall:
- BMR: 66 + (6.23×180) + (12.7×72) − (6.8×40) = 66 + 1,121 + 914 − 272 = 1,829 cal/day resting
- Backpacking multiplier: 1,829 × 2.0 = 3,658 calories needed per day
- Food at 100 cal/oz: 3,658 / 100 = 36.6 oz = 2.3 lbs/day
- 3 days total food: 6.9 lbs
High-density foods (cal/oz):
| Food | Cal/oz |
|---|---|
| Olive oil | 250 |
| Nuts/seeds | 160–185 |
| Peanut butter powder | 130 |
| Freeze-dried meals | 100–130 |
| Jerky | 80–100 |
| Energy bars | 100–130 |
| Instant oatmeal | 100 |