Michael Turner
Plan daily totals by exertion level: low activity 1,800–2,200 kcal, moderate 2,500–3,000 kcal, high output 3,200–3,800 kcal. Allocate calories across meals: breakfast 400–700 kcal, lunch 400–600 kcal, dinner 700–1,200 kcal, snacks 200–400 kcal each. Example single-day load: breakfast – instant oats 80 g (300 kcal) + powdered milk 30 g (130 kcal) + dried fruit 30 g (90 kcal) = 520 kcal, mass 140 g; lunch – tortilla 60 g (200 kcal) + cured salami 40 g (160 kcal) + peanut butter 30 g (180 kcal) = 540 kcal, mass 130 g; dinner – freeze-dried entrée 160 g dry (760 kcal), mass 160 g; snacks – trail mix 120 g (700 kcal). Daily total ~2,520 kcal, carried mass ~1,150 g excluding packaging.
Portioning and storage: pre-measure each meal into single-use or reusable silicone pouches and label with kcal and grams. Remove excess air with a hand pump or vacuum sealer to save volume. Use 80–120 g per snack serving when including high-calorie items such as nuts or nut butter. Store powdered proteins and instant grains in airtight containers to extend shelf life up to several months; consume soft cheeses and fresh meat within 48 hours unless refrigeration is available.
Hydration and preparation: most instant dishes require 250–450 ml boiling water; allocate ~0.5–1.0 liter extra water per hot meal depending on rehydration needs. Expect stove fuel burn of roughly 40–80 g of canister fuel per hot meal when boiling 300–500 ml at altitude. Carry one compact pot (300–600 ml) and a lightweight spoon (~7–12 g) to minimize mass.
Storage and wildlife safety: use odor-proof sacks and seal all scented items. In bear country carry an approved canister or follow park-approved suspension methods. Store used wrappers and organic waste at least 100 meters from sleep area inside a dedicated waste sack. Double-bag strong-smelling condiments and keep them with day items during active segments to reduce campsite scent signature.
High-value swaps to reduce carried mass: replace canned goods with dehydrated meals and vacuum-dried jerky; swap cheese bricks with single-serve hard wedges; replace bulky grains with instant mashed potatoes or freeze-dried risotto that rehydrate quickly and yield 400–700 kcal per 100 g dry. Include concentrated calories such as nut butter squeezes, dense chocolate bars, and candied nuts to hit daily targets without adding >500 g to total load. Use weight-to-calorie as the primary selection metric when choosing provisions.
Calculate daily calorie and ration-weight needs per person by activity level and trip duration
Target 3000–4500 kcal per person per day during moderate-to-high exertion; apply adjustments shown below.
Use Mifflin–St Jeor to estimate basal metabolic rate (BMR): Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161. Add activity expenditure using hourly rates: light walking 200–300 kcal/hr, moderate hiking 300–450 kcal/hr, strenuous load 450–700 kcal/hr. Total daily kcal = BMR + (hours_hike × kcal_per_hr) + environmental/pack adjustments.
Environmental and load modifiers: altitude above ~3,000 m → increase total by +10–25%; ambient temperature below 0°C → add +10–30%; carrying >15 kg → add +5–15% to activity expenditure. Apply modifiers multiplicatively to the subtotal.
Use caloric-density estimates to convert kcal into dry mass: dehydrated meals/grains ≈ 4.0 kcal/g; nuts/seeds ≈ 5.5–6.5 kcal/g; pure oils ≈ 9 kcal/g. Choose an average kcal/g for planned menus (typical mixed menus ≈ 4.5–5.5 kcal/g). Daily dry-weight (g) = total kcal ÷ chosen kcal_per_g.
Worked examples:
Example A: 75 kg male, 30 y, 180 cm. BMR ≈ 1,730 kcal. 8 hr moderate hiking at 350 kcal/hr → +2,800 kcal. Total ≈ 4,530 kcal/day. At 4.5 kcal/g → 1,007 g/day (~1.0 kg); at 5.5 kcal/g → 823 g/day (~0.82 kg).
Example B: 60 kg female, 28 y, 165 cm. BMR ≈ 1,330 kcal. 6 hr moderate hiking at 300 kcal/hr → +1,800 kcal. Total ≈ 3,130 kcal/day. At 5.0 kcal/g → 626 g/day (~0.63 kg).
Activity-level quick ranges per person per day (total kcal → estimated dry mass):
Low exertion: 2,200–2,800 kcal → 400–700 g (using 4–5.5 kcal/g).
Moderate (6–8 hr): 3,000–4,000 kcal → 545–1,000 g.
High (>8 hr, heavy load, cold/altitude): 4,000–5,500 kcal → 727–1,375 g.
Stowage recommendations: use highest-density items early in manifest when resupply impossible; pre-portion daily rations into labeled bags to avoid carrying extras; swap volume-heavy items with calorie-dense alternatives (nuts, nut butter, oil packs, concentrated bars) to cut daily mass by ~20–40%; remove packaging and weigh final daily piles before departure to confirm target mass.
Trip-duration strategy: single-day or ≤3 days carry entire supply with slightly lower-density menu if preferred; 4–7 days split resupply points or mail drops, keeping initial 2–3 days denser; >7 days plan regular resupply or cache locations and aim average density ≥5.0–5.5 kcal/g when resupply intervals are long.
Select lightweight, calorie-dense items and snacks: breakfasts, lunches, dinners, trail snacks
Aim average energy density ≥5 kcal/g across daily rations; include at least one pure-fat source (olive oil, ghee) at each main meal and carry multiple high-fat snacks to raise overall kcal/weight ratio.
Reference energy densities (kcal/100g; kcal/oz)
Olive oil 884; 251 kcal/oz. Macadamia 718; 203 kcal/oz. Pecans 691; 196 kcal/oz. Almonds 579; 164 kcal/oz. Peanut butter 588; 166 kcal/oz. Dark chocolate 546; 155 kcal/oz. Granola 489; 139 kcal/oz. Powdered milk 496; 141 kcal/oz. Cheddar 403; 114 kcal/oz. Beef jerky 410; 116 kcal/oz.
Practical meal templates with weights, calories, energy density
Breakfast – Instant oats 60g (233 kcal) + powdered milk 30g (149 kcal) + peanut butter 30g (176 kcal) + olive oil 15g (133 kcal). Total 691 kcal, weight 135 g, energy density 5.12 kcal/g.
Lunch – Flour tortilla 80g (240 kcal) + cheddar 50g (202 kcal) + salami 40g (200 kcal) + macadamia 30g (215 kcal) + olive oil 15g (133 kcal). Total 990 kcal, weight 215 g, energy density 4.60 kcal/g.
Dinner – Instant pasta 100g (371 kcal) + powdered milk 30g (149 kcal) + olive oil 40g (354 kcal) + parmesan 20g (86 kcal). Total 960 kcal, weight 190 g, energy density 5.05 kcal/g.
Trail snacks – Mixed nuts 90g (macadamia+almond ≈584 kcal) + dark chocolate 40g (218 kcal) + high-calorie bar 68g (≈240 kcal). Total 1,042 kcal, weight 198 g, energy density 5.26 kcal/g.
Sample daily total: 3,683 kcal at 738 g carried weight (avg ≈5.0 kcal/g). Swap quantities or replace lower-density items (tortilla, bars) with extra nuts, oil sachets, or concentrated chocolate to raise kcal/g without large weight gain.
Quick selection rules: prioritize pure fats (olive oil, ghee) when adding calories; choose highest-density nuts (macadamia, pecan) over lower-density bars; prefer powdered dairy and spray-dried eggs to add protein with moderate density; use jerky/cured meat for concentrated protein that tolerates warm conditions; carry small sealed oil or nut-butter sachets to increase meal density by ~120–250 kcal per 15–30 g.
Plan daily menus and portion lists to minimize excess weight
Assign fixed-gram servings and pre-seal every meal: breakfast 140 g dry (60 g oats, 30 g powdered milk, 50 g dried fruit/nuts); lunch 130 g (60 g tortilla, 40 g cured meat, 30 g cheese); dinner 150 g rehydrated entrée (100 g dehydrated base, 50 g instant grain); two snacks at 60 g each – total dry per person ≈1,000–1,050 g/day, estimated energy 2,400–3,200 kcal depending on ingredient density.
| Trip length | Per-day sample portions (grams) | Total dry weight per person (g) | Notes to save weight |
|---|---|---|---|
| 1 day | Breakfast 140; Lunch 130; Dinner 150; Snacks 120 (2×60) | ~540 g | Single-day resealable bags; no extra emergency rations needed unless activity very high |
| 3 days | Day plan repeated ×3: B140 L130 D150 S120 → label bags Day1/Day2/Day3 | ~1,620 g | Bulk-repackage dinners into 3 bags to remove excess retail packaging; combine spice/oil into one 15 g packet per day |
| 7 days | Standard day ×7 with two strategy changes: lighter breakfasts (110 g) on days 4–7; rotate heavier dinner twice/week | ~6,900 g (optimized); unoptimized retail ≈8,800–9,600 g | Repurpose one large resealable bag to carry shared snacks; carry one extra emergency 200 g high-calorie bar instead of multiple small bars |
Practical execution: weigh each serving with a 0.1 g resolution scale, write grams and meal name on each bag; trim retail packaging to the item only and vacuum out air; replace cans with measured dehydrated equivalents when possible. Reserve one labeled “spare dinner” (150–200 g) per person.
Portion adjustments by activity: increase snack portions by +25–40 g per high-exertion day rather than increasing main meals; increase calorie density by adding 20–30 g nuts or 15–20 g olive oil per day rather than extra bulk carbs.
Group efficiency: split bulk items (cheese block, cured meat) into daily portions before departure; assign one person to carry commonly used condiments and another person to carry communal snacks to avoid duplicated packaging. Test the day-to-day layout at home using a small organizer such as best lunch backpack for work to simulate access and volume. Secure home systems checklist reference: are door cameras secure.
Portioning and packaging: weigh servings, reuse zip bags, and vacuum-seal to save space
Weigh each serving to ±5 g using a digital scale and label with grams, kcal, rehydration-water (mL), and cook time.
- Portion targets: breakfast 60–80 g dry (~300 kcal), lunch 80–120 g (~400–600 kcal), dinner 100–150 g (~500–700 kcal), trail-snack servings 30–50 g (~150–250 kcal). Transfer single-meal portions into Mylar or heavy-duty polyethylene bags.
- Vacuum methods and expected gains: countertop sealers remove >90% of air; handheld pumps remove ~70–80%; expect 30–60% volume reduction on dehydrated mixes, 10–30% on bulky mixes such as granola.
- Water-displacement technique when a sealer absent: seal bag leaving 1 cm open, slowly submerge until air is expelled, finish seal while submerged.
- Zip-bag reuse routine: wash in warm soapy water, invert and air-dry; store open to avoid trapped moisture; repair minor tears with silicone rated safe for contact with edibles or clear adhesive tape; retire when zipper loses tension or plastic becomes cloudy.
- Labeling system: permanent marker or waterproof labels showing weight, kcal, rehydration ratio, and cook time; color-code by meal time (breakfast = yellow, lunch = blue, dinner = red, snacks = green).
- Moisture and shelf-life: include silica gel packets in multi-day stashes; use oxygen absorbers and double seals when shelf life must exceed seven days; keep powdered dairy and oils double-bagged.
- Protect brittle items: place crackers, cookies, and chocolate inside a rigid case or between clothing layers to prevent crushing during compression.
- Practical savings example: swapping seven retail pouches averaging 25 g packaging each saves ~175 g; vacuum-sealing the same contents typically cuts volume ~40%, easing storage in a single dry bag or compartment.
- Meal prep efficiency: pre-mix spices and grains into single-serve bags and note recommended water ratios directly on the bag (e.g., 300 mL water per 100 g dry; simmer 8–12 min; or cold soak 30 min).
- Hygiene and reuse limits: after three multi-day trips inspect seams and odor; retire bags showing persistent smell, discoloration, or tacky film; never reuse a bag that held raw meat or unsterilized dairy beyond one trip.
- Minimal-waste checklist to carry: scale (0.1 g resolution), 3 spare heavy zip bags, 2 desiccant packets, one vacuum-sealed emergency meal per person, a permanent marker, clear tape, small repair kit.
Safety notes: let hot meals cool before sealing; do not vacuum-seal liquids at high temperature; if oxygen absorbers are present leave a small vent until absorber completes oxygen removal; rotate sealed stashes every 3–6 months to avoid rancidity of fats and loss of aroma.
Protect and Store Provisions: Bear Canisters, Hang Techniques, Odor-Proof Sacks, Waterproofing
Carry a certified hard-sided bear canister in bear country. Match capacity to trip length and party size: 4–7 L (~600–900 g) for solo short outings; 8–11 L (~1.0–1.5 kg) for couples or multi-day groups. Hard canisters must sit upright; pack only dehydrated or lightweight items that compress easily to maximize usable volume; avoid cans and glass bottles.
Soft, carbon-lined containment is lighter but acceptance varies by land manager. Products such as carbon-lined sacks and Ursack-style soft containers reduce scent transmission and save 300–800 g versus typical hard cans, yet many parks and wilderness areas prohibit them. Verify agency regulations before relying on a soft solution; when allowed, secure soft containers inside a protected mesh or with an approved locking cable.
Use a reliable tree-hang when trees and regulations permit. Aim to suspend the edible bundle 15–20 ft (4.5–6 m) above ground and 6–8 ft (1.8–2.4 m) horizontally from the trunk. Carry a 20–30 ft (6–9 m) line of 8–12 mm cord and a small throw weight or lightweight rock. Recommended method: toss over a limb, pull until the bag clears 15 ft high, then tighten and tie off at a branch well away from the trunk. Counterbalance hangs (two bags on opposite sides) add stability where branch selection is marginal.
Use activated-carbon liners and separate toiletries into dedicated scent-resistant pouches. Opsak-style liners and charcoal bags significantly reduce odor leakage compared with ordinary zip-top plastic; store toiletries, toothpaste, sunscreen, and trash in a separate odorproof pouch inside the main container or hung bundle. Replace liners annually if heavily used; inspect seals and stitching before each outing.
Waterproof individual meal kits with roll-top dry sacks and taped seams. Choose sil‑nylon or PU-coated sacks with welded seams; 1–3 L sizes suit single meals and snacks, 6–10 L accommodate group rations and cooking gear. Double-bag matches, stoves, and reserve fuel in clear, sealed pouches to spot leaks quickly. Store sealed dry bags inside the canister or hang them; never leave combustible liquids in a tent vestibule overnight.
Stow strategy and campsite placement. Keep the primary container at least 50–100 ft (15–30 m) from sleeping areas and well downwind; place the canister in a sheltered spot on packed dirt or rock to reduce chance of tipping. If regulations mandate canisters, treat that option as mandatory rather than optional; penalties and animal habituation both increase when rules are ignored.
Quick checklist: certified hard canister or agency-approved soft container; 20–30 ft cord and throw weight; activated-carbon liners for toiletries; roll-top dry sacks with taped seams; storage 50–100 ft from sleeping site.
Cook & clean: estimate fuel, choose quick-cook recipes, carry out all waste
Carry 25–30% extra stove fuel above your calculated requirement; verify burn rate at home by weighing a full canister or fuel bottle, running the stove for a fixed time, then reweighing. Formula: required_g = (burn_rate_g_per_min × expected_minutes_per_day × days) × 1.25. Typical burn-rate ranges to use for planning: canister stoves 2.5–3.5 g/min, liquid-fuel stoves 1.2–2.0 g/min, alcohol stoves 0.5–1.0 g/min. Example: 3 g/min × 30 min/day × 3 days = 270 g → add 25% → 338 g (one 450 g canister covers this).
Fuel-management and weather effects
Measure actual boil and simmer minutes you expect: full-boil for 1 L takes ~3–5 minutes on most lightweight canister stoves; simmering for a sauce adds minutes quickly. Wind raises burn time by ~30–60% unless blocked – use a low-profile windscreen and position stove out of the wind; for very gusty conditions consider alternative shelter or sturdier windproof devices (see best windproof umbrella ireland). Store canisters upright, keep liquid-fuel bottles sealed and labeled, and carry spare O-rings or repair kit for multi-day trips.
Quick-cook meal choices, minimal-on time, and cleaning routine
Select items that require only boiling water or short simmer times: instant couscous (5 min soak), freeze-dried meals (4–8 min rehydrate), instant mashed potato (2–3 min), quick-cook rice or ramen (6–10 min), dehydrated scrambled eggs or powdered eggs (2–3 min). For two hot meals per day allow 20–40 minutes of burn time total; single hot meal plus cold calorie-dense snacks cuts that to 10–15 minutes. Pre-soak legumes or grits at camp to halve stove minutes the next day.
Carry a micro-wash kit: 30–50 ml biodegradable soap, a 6×8″ scrubber or small sponge, a 1 L collapsible bowl, and two sealable bags for strained solids and greywater. Procedure: scrape and collect solids into a dedicated trash bag, pour soapy wash water through a fine mesh into a sealable bag, wipe pans dry with a bandana to remove most grease, then pack out the bagged greywater if in sensitive zones. Use dedicated odor-proof sacks or 2–4 L heavy-duty zip bags for wrappers and food scraps; estimate 1 small 1–2 L bag per person per day or one 5–10 L bag per group per 3–4 days depending on menu.
Human waste: carry certified wag bags or approved waste kits above treeline or where required; one wag bag per visit is common for day+ trips, two for multiple overnights. Toilet paper and feminine hygiene items must be sealed and carried out in separate small zip bags. Do not burn wrappers or biodegradable packaging – compression and sealing prevents odors and wildlife attraction.
