Michael Turner
Target 3,500–4,500 kcal per day on high-effort multi-day pack trips. Aim for roughly 1.2–1.6 g/kg protein, 5–7 g/kg carbohydrate and let fats supply the remaining calories (roughly 30–40% of total). Plan meals to deliver steady carbs during movement and concentrated fats for evening recovery.
Hydration: plan for 2.5–5 L/day depending on temperature and pace; include electrolyte tablets to replace sodium and potassium lost in sweat (add about 500–1,000 mg extra sodium/day in hot, sweaty conditions). Pack water-treatment options and calculate refill points before choosing heavier or freeze-dried meals.
High energy, low-weight staples with approximate energy density (kcal/100 g): almonds 575, peanut butter 588, olive oil 884, trail mix 500–600, cheese (hard) 350–450, salami/jerky 300–450, tortillas 300, instant oats 370, dehydrated dinner packs 400–700 dry. Favor items >4 kcal/g for long stretches; add small high-fat sachets (olive oil or nut-butter) to boost calories without much weight.
Sample single-day menu (weights and calories): breakfast – 100 g instant oats (370 kcal) + 30 g peanut butter (177 kcal) = 547 kcal; on-trail fuel – two energy bars 2×60 g (240–500 kcal total) + 100 g trail mix (550 kcal) = 790–1,050 kcal; dinner – 120 g dehydrated meal dry (600–800 kcal rehydrated) + 20 g olive oil added (177 kcal) = 777–977 kcal; evening snack – 50 g chocolate (270 kcal). Daily total ≈ 2,384–2,844 kcal from this example – scale portions up to meet the 3,500+ target for high output days.
Packing tips: consolidate servings into resealable bags to reduce packaging weight; pre-weigh single-day rations (grams and kcal) so resupply and daily loading stay predictable; choose no-cook or single-pot dinners to save fuel; store attractants per local regulations (bear canister or hang); rotate perishables out on hot stretches and replace with denser bars and fats. Evaluate calories per 100 g and calories per ounce when trading between options – prioritize items that maximize kcal/kg for long-distance legs.
High-calorie lightweight breakfasts for long hiking mornings
Carry two compact breakfast packets per day: one grab-and-go cold option ~600–900 kcal (150–260 g dry) and one hot rehydrated option ~500–900 kcal (100–200 g dry) to match high-energy mornings.
Oats power pack – recipe and numbers: 100 g rolled oats (389 kcal) + 40 g whole-milk powder (≈198 kcal) + 30 g powdered peanut butter (≈150 kcal) + 25 g chopped almonds (≈145 kcal) + 20 g honey (≈61 kcal) = ~943 kcal, 215 g dry. Prep: add 200–250 ml hot water, stir, wait 3–4 minutes. Store mixed dry ingredients in a single zip bag; expected calories per gram ≈4.4 kcal/g.
Tortilla wrap kit – recipe and numbers: 1 lightweight flour tortilla 60 g (≈180 kcal) + 50 g almond or peanut butter (≈300 kcal) + 20 g jam (≈52 kcal) + 25 g dried banana chips (≈135 kcal) = ~667 kcal, 155 g. No heating required; pack tortilla in a small dry bag to prevent crushing. Quick consume option for immediate fuel.
Savory mash bowl – recipe and numbers: 120 g instant potato flakes (≈430 kcal) + 20 g olive oil (≈177 kcal) + 30 g powdered cheese (≈150 kcal) + 30 g powdered eggs (≈190 kcal) = ~947 kcal, 200 g dry. Prep: whisk with 180–240 ml hot water and let rehydrate 2–3 minutes; add extra oil for +9 kcal/g boost.
Date–nut bars (homemade) – target composition and yield: dates 200 g + mixed nuts 200 g + oats 100 g + 40–60 g honey = yields dense bars averaging 500–600 kcal per 100 g. Pack individually in wax paper; caloric density typically 5–6 kcal/g, very compact and shelf-stable.
Calorie boosters and packaging: carry small sealed olive-oil sachets or a 30 g screw-top vial of oil (30 g = ≈270 kcal) to add to any breakfast; include 30–50 g carbohydrate powder (maltodextrin) for 120–200 kcal mixed into drinks; use single-serving zip bags and vacuum-seal rolls to shave weight and volume.
Selection metrics: prioritize dry mixes with ≥4 kcal/g, fats/oils for 9 kcal/g concentrated boosts, and nuts/seeds for 5–6 kcal/g. Aim for 600–900 kcal per morning on high-exertion days and pack two different textures (hot and cold) to maintain appetite and variety.
Practical notes: weigh components at home and label grams/kcal on bags; pre-measure hot-water volumes; reserve one spoon per pack or use a collapsible spork; keep oily items separated from floury mixes to prevent rancidity during multi-day carries.
No-cook, non-perishable trail lunches that keep well
Pack modular lunches composed of three components: a shelf-stable protein/fat, a durable carbohydrate, and a dense snack – aim for ~700–1,000 kcal per midday meal for moderate-to-strenuous miles.
Protein/fat choices (shelf life & handling): vacuum-sealed tuna/salmon/chicken pouches – 120–180 kcal and 20–25 g protein per 85 g pouch, unopened 2+ years; cured meats (sliced salami, pepperoni, summer sausage) – 300–350 kcal per 100 g, keep sealed or vacuum-packed and consume within 3–7 days at moderate temps; jerky/biltong – 70–100 kcal and 9–12 g protein per 28 g, shelf life 6–12 months; hard cheeses (parmesan wedge, vacuum-packed aged cheddar) – 100–120 kcal per 30 g, vacuum-sealed unopened months, once opened keep in airtight bag and consume within several days if temps exceed 20 °C.
Carbohydrate bases: tortillas (flour) – 240–300 kcal per large wrap (60–80 g), flexible and longer-lasting than bread; dense crackers or flatbreads – 120–150 kcal per 40 g serving, choose whole-grain for extra fiber; instant couscous or cold-soak soaked quinoa is possible but requires water and time, so prioritize no-prep carbs for fast lunches.
High-calorie snacks to round out meals: single-serve nut butter packets (32 g ≈ 190–210 kcal), mixed nuts (30 g ≈ 170–190 kcal), olive-oil squeeze (15 ml ≈ 135 kcal) added to wraps, and energy bars (220–300 kcal each). For nut-free needs, sunflower seed butter packets provide similar calories (~180–200 kcal per 32 g).
Practical lunch builds (approximate weight → kcal → protein): 1) Omnivore powerhouse – 80 g salami (≈320 kcal, 18 g P) + 60 g hard cheese (≈240 kcal, 15 g P) + 1 large tortilla (≈260 kcal) + 25 g almonds (≈145 kcal) = ~965 kcal, ~33 g protein; total weight ≈ 435 g. 2) Lean protein vegetarian – 100 g roasted chickpeas (≈360 kcal, 18 g P) + 1 large tortilla (≈260 kcal) + 32 g almond butter packet (≈190 kcal) = ~810 kcal, ~18 g protein; weight ≈ 420 g. 3) Ultralight calorie-dense – 3 energy bars (3×250 kcal) + 50 g mixed nuts (≈300 kcal) + 1 tuna pouch (≈140 kcal, 22 g P) = ~1,240 kcal, ~22 g protein; weight ≈ 290 g.
Packing and shelf-stability tactics: vacuum-seal or double zip-lock portions to remove air and protect from moisture; store fragile items toward pack center to avoid crushing; keep perishable sealed items out of direct sun and consume cured meats/hard cheeses within the first half of the trip when daytime temps climb above 25 °C; label pouches with opening dates if on multi-day treks.
Prep and consumption tips: pre-slice cheese and vacuum-pack single servings, pre-portion nut-butter into daily packets, wrap tortillas in parchment to prevent sticking; use a spoon/spork and a few wet wipes instead of messy assembly; for flavor variety rotate condiments (single-serve chili oil, mustard packets, soy sauce sachets) – small weight, high impact.
Allergy and dietary swaps: swap fish pouches for smoked tofu in vacuum-sealed packs for plant-based protein (check manufacturer shelf-life), replace nuts with roasted soybeans or pumpkin seeds for nut-free protein/fat, and choose gluten-free tortillas/crackers when needed – verify product ambient shelf-life on packaging before packing.
10-minute dehydrated dinners: portioning and rehydration ratios
Plan on 70–120 g dry weight per adult dinner for a 500–800 kcal meal; add 300–450 ml boiling water, cover, stir, and let sit 10 minutes for most freeze-dried or dehydrated blends.
Specific ratios by meal type
Pasta (small shapes): water-to-dry ratio 1.6–2.0 by weight. Example: 80 g dry → 128–160 g (ml) water. Instant rice: 1.4–1.8 water-to-dry. Couscous/grains that steam: 1.2–1.4 water-to-dry. Powdered mashed potato: 1.5–2.0 water-to-dry. Thick stews/starchy chilies: 2.5–3.5 water-to-dry. Broth-based soups: 3.0–4.0 water-to-dry. Freeze-dried meat chunks require the same water as their base (pasta/rice/stew) plus 10–20% extra if pieces are densely packed.
Convert quickly: 1 g water ≈ 1 ml; 1 cup = 240 ml. When a recipe lists volume water, use weight ratios above for greater accuracy at altitude and with compact measuring tools.
Portioning, calorie targets and additives
Use calorie density to size portions: many commercial dehydrated dinners are 350–500 kcal/100 g dry. To reach 700 kcal, pack 140–200 g dry depending on product kcal/100 g. Add 1 tbsp (15 ml) oil for +120 kcal, 20 g powdered cheese for +80–100 kcal, 30 g nuts or jerky for +150–200 kcal without much extra bulk.
Pre-portion into single-serving sealed bags with net dry grams and target kcal written on each bag. Example pack: 90 g pasta (≈400 kcal), 15 g powdered cheese (≈60 kcal), 10 g dried vegetables (≈30 kcal) → total ≈490 kcal; add 10–15 ml oil for +80–120 kcal if higher energy needed. Compress air, seal, weigh batch to confirm.
Adjust for altitude and cold: at higher elevation (boiling point lower) increase water by 10–20% or extend steep time to 12–15 minutes; in cold conditions add 10–20% more water or use a thermos to preheat the container. For windy conditions use a windbreak or a compact umbrella such as this best folding travel umbrella to shield the stove and keep a rolling boil.
Rehydration technique: pour water over dry mix to fully saturate, stir immediately, press contents down, cover and insulate (sleeve, cozy, extra lid). Stir again at ~2–3 minutes and once more at 7–8 minutes for even hydration. If aiming for a firmer texture reduce water by 10% from the ratio; for soupier results increase by 10–15%.
Food-safety rule: consume rehydrated meals immediately. Do not hold at ambient temperatures above 10°C for more than 2 hours after adding water; refrigerate or discard leftovers. If using freeze-dried meat, ensure water reaches near-boiling temperature before combining to speed rehydration and reduce bacterial risk.
Compact high-protein snacks and when to consume them
Carry 30–40 g of concentrated protein per 4–6 hours of sustained exertion: one 50–60 g protein bar (15–20 g protein) plus a 28–32 g nut-butter packet (7–8 g) or a 85 g tuna pouch (20 g) covers short and long stretches efficiently.
Specific snack choices with portion guidance
Beef/turkey jerky – 28 g (1 oz) = 9–11 g protein, 80–100 kcal, shelf-stable 12+ months. Tuna/salmon foil pouch – 85 g = 18–22 g protein, 100–140 kcal, single-serve ready. Single-serve nut-butter pouch – 32 g = 7–9 g protein, 180–210 kcal, no prep. Roasted edamame – 40 g = 10–12 g protein, 200–230 kcal, crunchy alternative. Whey isolate single-serve (30 g) – 20–25 g protein, 110–130 kcal, requires ~250–350 ml water to mix. Freeze-dried egg powder (30 g reconstituted) – 10–12 g protein, lightweight, needs hot water. High-protein bars – look for 15–22 g protein, 250–320 kcal, weight 50–70 g.
Timing protocol and portion math
Pre-departure (15–30 minutes before movement): take 10–15 g fast protein with 20–30 g carbs to stabilize blood glucose – example: small whey shake (10–15 g) plus a banana or a 40 g granola bite.
On-route every 2–3 hours of steady exertion: consume 10–20 g protein combined with 20–40 g carbs to limit muscle breakdown and sustain output – examples: 1 jerky + 1 nut-butter sachet (16–19 g total) or 1 protein bar (15–20 g) plus dried fruit.
End-of-day recovery (within 30–60 minutes after stopping): target 20–40 g complete protein and 0.5 g carbohydrate per kg body weight for glycogen restoration – example: 30 g whey isolate (20–25 g protein) mixed with 300–400 ml water and a 60–80 g high-carb snack.
| Snack | Serving | Protein (g) | Calories | Weight (g) | Shelf life | Best timing |
|---|---|---|---|---|---|---|
| Beef/Turkey jerky | 28 g | 9–11 | 80–100 | 28 | 12+ months | On-route, quick protein top-up |
| Tuna/salmon pouch | 85 g | 18–22 | 100–140 | 85 | 6–18 months | Mid/late day recovery or main snack |
| Nut-butter packet | 32 g | 7–9 | 180–210 | 32 | 6–12 months | On-route pairing with carbs |
| Roasted edamame | 40 g | 10–12 | 200–230 | 40 | 6–12 months | On-route or camp snack |
| Whey isolate single-serve | 30 g (scoop) | 20–25 | 110–130 | 30 | 12+ months (powder) | Pre-departure or post-activity mix |
| High-protein bar | 50–70 g | 15–22 | 250–320 | 50–70 | 6–12 months | All-day convenient portion |
Packing tips: pre-portion servings into resealable bags to avoid overconsumption and compress air from bars and pouches to save space. Balance the total daily protein target (1.2–1.6 g/kg for sustained load) across pre-, during-, and post-activity windows rather than loading a single large item.
Calculating daily calories and food weight per trip profile
Plan 3,400–4,500 kcal/day for high-exertion alpine days, 2,800–3,400 kcal/day for sustained moderate days, and 2,000–2,600 kcal/day for low-activity days; convert required kcal to dry food weight by dividing by an energy density between 3.5–6.0 kcal/g and add 10–15% contingency for unexpected effort or delays.
Step-by-step calculation
1) Calculate Basal Metabolic Rate (BMR) – use Mifflin‑St Jeor:
Men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5
Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161
2) Choose a daily activity multiplier as baseline: moderate days = 1.6, strenuous days = 1.9. This covers routine movement, camp chores and rest hours.
3) Add hiking-specific burn for active hours: use 300 kcal/hr (easy), 450 kcal/hr (moderate with pack), or 600 kcal/hr (steep/heavy pack). Final daily kcal = BMR × multiplier + (active hours × kcal/hr).
Concrete examples (showing math)
Example A – 30‑yr male, 75 kg, 180 cm, 8 hr moderate hiking:
BMR = 10×75 + 6.25×180 − 5×30 + 5 = 750 + 1125 − 150 + 5 = 1,730 kcal
Baseline = 1,730 × 1.6 = 2,768 kcal
Hiking add = 8 × 450 = 3,600 kcal
Total = 2,768 + 3,600 = 6,368 kcal/day → heavy output day.
Example B – 28‑yr female, 60 kg, 165 cm, 6 hr easy terrain:
BMR = 10×60 + 6.25×165 − 5×28 − 161 = 600 + 1,031 − 140 − 161 = 1,330 kcal
Baseline = 1,330 × 1.6 = 2,128 kcal
Hiking add = 6 × 300 = 1,800 kcal
Total = 2,128 + 1,800 = 3,928 kcal/day.
Use these outputs to set per-day kcal targets; adjust up for cold, high altitude or heavy packs (+10–25%).
Conversion to dry weight: choose energy density based on menu mix – dehydrated meals: ~4.0 kcal/g, nuts/cheese/chocolate mix: 5.5–6.0 kcal/g, MRE/ready meals: 3.5–4.0 kcal/g. Example: 4,000 kcal/day ÷ 5.0 kcal/g = 800 g dry food/day (~28 oz). For a 4‑day trip: 800 g × 4 = 3,200 g dry; add 10% = 3,520 g.
Packaging and trash estimate: add 5–15% extra mass depending on single‑use vs. bulk repackaging. If using rehydration pouches, carry only dry weight; plan water separately.
Protein and macronutrient guideline: target 1.2–1.8 g protein/kg/day for recovery and muscle retention; allocate 10–20% of daily kcal to fat-rich items to maximize kcal per gram. Final check: total kcal target ÷ chosen kcal/g → daily grams → round up and add contingency.
Water treatment and meal-hydration techniques for remote routes
Primary recommendation: carry a mechanical filter (0.1–0.2 µm) plus a chemical or UV backup; plan 3–6 L of potable fluid per person per 24 hours depending on exertion and temperature; pre-measure water for each meal and mark bags by volume.
Treatment specs and procedures
- Mechanical filters: target 0.1–0.2 µm pore size to remove bacteria and protozoa; example: Sawyer Squeeze (0.1 µm, advertised lifetime ~100,000 gallons), common pump filters ~0.2 µm with 1–2 L/min flow.
- Viruses: not removed by standard filters; add chemical disinfectant or UV if viruses are plausible (remote high-risk regions or human-contaminated sources).
- Boiling: roll for 1 minute at elevations ≤2,000 m; at elevations >2,000 m maintain rolling boil for 3 minutes.
- UV pens: treat clear water only; typical dose ~48–90 seconds per litre depending on model – carry spare batteries (expect dozens–hundreds of treatments per battery set depending on device).
- Chemical disinfectants: follow manufacturer contact times; for chlorine dioxide expect up to several hours in cold or turbid water for full effect; avoid iodine for long-term use and during pregnancy or thyroid conditions.
- Prefiltration: strain silt and algae with a bandana, coffee filter or purpose prefilter to improve chemical/UV performance and increase flow in hollow-fiber filters.
- Maintenance: backflush hollow-fiber filters after each heavy use; carry a syringe (20–60 mL) for backflushing. Do not let ceramic elements freeze; dry or store warm if temperatures drop below freezing.
- Redundancy: kit = primary filter + 20–40 chemical tablets or a UV pen + collapsible 2–4 L bladder for treated storage.
Meal-hydration tactics and water budgeting
- Daily baseline: sedentary cool conditions ~2.0–3.0 L/day; moderate hiking in temperate conditions 3.0–4.0 L/day; hot or high-exertion days 4.0–6.0+ L/day. Add 0.5 L per hour of strenuous activity in heat.
- Per-meal planning: breakfasts (instant cereal, granola rehydrates) 0.25–0.5 L; lunches (instant noodles, couscous) 0.3–0.6 L; dinners (freeze-dried mains) 0.6–1.0 L. Reserve 0.2–0.5 L for beverage/snacks per day.
- Cold-soak technique: yield – couscous 5–10 min; instant oats 10–20 min; some freeze-dried meals rehydrate cold in 30–60+ min. Use insulated mug/cozy to shorten time and keep warm longer.
- Hot rehydration: bring only the water you need to a boil (or heat to 85–95°C), remove pot from flame and pour over food; stir and cover – typical rehydration times: instant noodles 3–5 min, couscous 5 min, freeze-dried entrees 8–12 min depending on chunk size.
- Fuel and water trade-off: pre-soak dehydrated legumes/grains at camp using cold soak overnight to reduce boil time next day by 40–70% and save fuel; measure soak water, discard first rinse water if using untreated source and treat remaining water for cooking.
- One-pot efficiency: reuse cooking water where safe – if water was treated for drinking, use leftover hot water to rehydrate breakfast items next morning (store in insulated container to maintain temp).
- Measuring technique: mark 1 L, 0.75 L, 0.5 L on soft flasks with permanent marker; pre-fill zip bags with exact recipe volumes to cut on-site measuring time and over-pouring.
- Dishwashing and hygiene: use treated water for food prep and drinking; for dish rinsing use minimal untreated water away from source and scatter greywater; use biodegradable soap sparingly and disperse.
Emergency checklist (compact): 0.1–0.2 µm filter + 20–40 chemical tablets (chlorine dioxide) + UV pen or spare tablets + 1 syringe for backflush + collapsible 1–3 L treated-water bladder.
For gear service and compressed-air tool reference see how to efficiently use the everstart air compressor.
