The formula generally uses age, weight, height, and type of activity. There is a time for the simple carbs that you get from sugar, especially if you’re powering up a big climb. Thank you for the article and all your other work you do Inga . For most backpacking trips which involve carrying a pack plus a bit of difficult terrain, it breaks down to this: A lot of popular backpacking websites recommend bringing a certain weight amount of food per day when backpacking. You can purchase packaged meals, assemble your own from dried (dehydrated or freeze-dried) ingredients, or dehydrate your own meals. Offer valid while supplies last. While it’s true that adequate overall calories are an important consideration, the quality of the calories also matters. Sort by cost, average user rating, or a mix of both! As a 26 year-old male who weighs 155 pounds and is 6’2″ tall, my Basal Metabolic Rate is approximately 1700 calories. Find my books, info on hiking the JMT and more at Inga's Adventures (https://ingasadventures.com/). Here are some general guidelines to go by when planning meals. Calories are literally energy, and that’s all they are. Snacks are in a separate column. This comes out to 4 days’ worth of backpacking food at 3430 calories per day. I wrote an eBook. It would have worked out to about 3400 calories per day. That’s why going lightweight is so important when backpacking. Inevitably, I’d bring way too much food. For every day healthy living, complex carbs are by far the better choice. Generic products are not listed individually but general sources are suggested. The cookies and other snacks had a low calorie density — but we enjoy eating them so brought them on this short trip. (7). However, using the “pounds per day” method can be a really bad way to calculate how much food to take backpacking because it does not take into consideration caloric density. Both the Quito Beanie Gift Bundle and the Allpa Overland Gift Bundle are comprised of the 750ml Agua Water Bottle and the Graphite/Fiery Red Quito Pom Beanie—color requests will not be taken. –Epic bacon jerky This is a lot more food than I need and I doubt that I could eat all of this in a day. There is a newer scientific study which sets to answer how many calories are burned when walking. For shorter backpacking trips where weight isn’t such an issue, you can probably just eyeball the amount of food to bring. Free Shipping, Ground Shipping, Economy Shipping, or Home Shipping, Overnight Priority with no guarantee ($10-$20 extra), Saturday, December 21st and Monday, December 23rd by 12pm MST. Meat is the easiest way to get protein, but vegetarians and vegans can combine different plant-based foods to get complete proteins. Dehydrated apple slices are a tasty snack while on the trail. But once you start packing food for multiple days of backpacking, the weight and bulk can really start to add up. This can be a real challenge for those who have high-calorie needs and want to avoid junk food on the trail. Buckle the strap and tighten to pull the shoulder straps inward, which provides additional load stability and allows your arms to move without restriction. For example, you can’t count calories from protein in your daily total. I’m disappointed to find out that the nutrition advice given to backpackers is no different. Let’s say that you need 3500 calories per day while backpacking. Some packaged freeze-dried dinners have only 300 calories per serving and by increasing the servings, sodium levels go sky high. Each person has something called a “Basal Metabolic Rate.” This is the energy needed to keep your body alive. Complex carbs do not result in a sugar crash. As the examples below show, caloric density will affect how much those calories end up weighing: Obviously, you aren’t going to eat just bread, pasta or tuna while backpacking. You can find quick and easy Basal Metabolic Calculators online, like Discovery Health’s, to help you estimate your own BMR. Fats are another potentially neglected food component since they are heavy. *I could have also brought this same amount of food for a 4-day backpacking trip. It has to do with your metabolic rate increasing as you exercise and shed fat, as well as calories required to repair your body. If you opt for store credit, you’ll receive a $5 bonus, plus the chance to score more cool gear! –Bob’s Red Mill (source for plain mashed potatoes and other foods). Next step is tightening down the shoulder straps. So, plan how much food you take backpacking carefully. This is the total number of calories you need to eat each day in order to just maintain – and you’re only calculating your movement for hiking for the day. Fats are also found in cheese, peanut butter, milk powder, and chocolate. Promotional items cannot be exchanged. From left to right: Blueberry chia oatmeal, pear cardamom ginger oatmeal, red pepper crackers with hummus, beetroot “salami”, mashed potatoes with white bean gravy, & pasta with buttery white bean sauce. Once you’ve established your torso length and selected your pack, the next step is to fine-tune the fit. There are a number of software applications out there that will help you load the weight of your gear and establish a pack list more efficiently. The harder and longer you hike each day, the more energy your body requires. My philosophy is based on a desire for real whole food with a minimum of additives within the constraints of a backpacking diet that limits fresh food. In camp: Add enough hot water to cover the dry ingredients. This is no extra cost to you and we only recommend products that we have tried and absolutely love! –Tailwind Nutrition Recovery Drink Also, you can’t equate protein from plant and animal sources. I shy away from fad diets and concentrate on the basics, concentrating on the nutrients that make up a healthy, wholesome diet. The newer study found that pack weight actually incurs the same metabolic cost as body weight! To figure out what food is best to bring on a multi-day backpacking trip, calculate each food’s caloric density, or its calorie-to-ounce ratio. However, if you read this article, you would know that fats are more energy dense, and you would have packed those instead. *The calorie count is off by 1 because of how I rounded the half calories. If you’re interested in putting in high-mile days, this article is important. Because there are soooo many variables to consider, such as: Any of these variables can completely change how many calories you need per day. This website contains affiliate links, which means The Trek may receive a percentage of any product or service you purchase using the links in the articles or advertisements. Taking a long lunch break not only sets you up for a potential sugar crash, but also causes your heart rate to return to normal, making it harder to get going again after lunch. –Karen’s Naturals (source for freeze-dried fruits and vegetables) I first tally up the meal calories. Here is one example of how to beef up the nutrient value of Mountain House Lasagna with Meat Sauce. Add more hot water to taste if desired. This was for a weekend trip with my daughter, baby, and husband. If you are a thru-hiker who will be on the trail for months at a time, or you spend every single weekend backpacking, you should be including foods with high nutritional content in your pack. With the numbers used in the previous example, 2,306 calories comes to 1.15lbs. With dozens of trips under her belt, Diane is an expert in minimalist camping, going lightweight, planning, and keeping her kids entertained without screens. This recipe is in my ebook. Tighten these straps to pull weight off the shoulders, but not so tight that a gap forms between the tops of the shoulders and shoulder straps. But throughout the day as I hike, the only foods I typically eat are simple carbs. –Thrive Life (source for a variety of products) Now, she takes her own daughters on wilderness adventures so they can connect with nature and learn resiliency. This will depend on your metabolism and how active you’re being during your trip, but just for a rough general ball park estimate, around 1.5 lbs (or 3,000 calories) per day is a good starting point for most people. Ironically, the more food weight you carry, the more food you will need to eat. Add that to the 1800 calories I burned hiking up Mount Whitney, and I’ve burned 3,500 calories for the day! Refunds for store credit are free. Backpacking food hacks: Ideas to take things up a notch on the trail. Continue to feed the backpackers, but not the trolls. Visit https://returns.cotopaxi.com. We provide easy returns for US orders*. If you are losing an excessive amount of weight, you need more calories. An estimate is that 627 calories per hour are burned by a 180 pound person climbing hills with a 15lb pack, and 417 calories per hour are burned by a 120 pound person doing the same task. Remember that Reese’s Peanut Butter Cup, with a caloric density of 144? Rule # 2: Learn the caloric equivalent by the weight of each food. This optional protection is offered to you solely in order to effectuate the shipment of your package(s). The food we eat is literally the fuel source that makes our body function. See About the Author section below. To get a better perspective of what that looks like, Backpacker TV breaks down the meal plan for a five trip. Keep in mind that the people making these performance bars and gels have a strong financial incentive. The casual backpacker going for trips up to a week can bring whatever they feel is a good amount of food for them and be pretty ok without doing these calculations. Throw the pack on and place the hip belt over your hip bones. Try to avoid foods that contain water. Vitamins and minerals are all good and necessary, but your body doesn’t need those vitamins now. I'm a California-based author, thru-hiker, skier, paddler and lover of the outdoors. Calorie calculators can be found easily on the internet, which can help you get a quick idea of your needs without having to go through lengthy and painstaking tests. I’m sure you’ve heard the term “calories” before. These products and purveyors have relatively healthy ingredients with fewer additives than many mainstream competitors. 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