Michael Turner
Carry a daily energy budget of 2,500–4,200 kcal and choose items averaging ≥125 kcal/oz (≈4.4 kcal/g). Aim to carry 0.6–1.0 kg per day when relying mainly on dehydrated meals and high-energy snacks; expect 1.0–1.6 kg per day when using whole, ready-to-eat items.
Macro targets: 1.2–2.0 g protein per kg body mass daily (a 70 kg hiker ≈85–140 g protein). Distribute calories roughly 55–65% carbohydrate, 20–35% fat, 10–20% protein, and increase protein toward the upper range during prolonged exertion or cold conditions.
High-density items to carry: nuts and seeds (≈5.5–6.5 kcal/g; 30 g ≈165–195 kcal); nut butter (≈5.8 kcal/g; 2 tbsp ≈180 kcal); energy bars (200–350 kcal each; 50–80 g); dehydrated entrees (reconstituted 400–900 kcal; dehydrated weight typically 80–220 g); instant grains (oats, couscous, quick rice ≈3.5–3.8 kcal/g dry); hard cheese and cured sausage for short stretches (3.5–4.5 kcal/g).
Prioritize quick-cook items to cut fuel consumption and boil time: instant oats, couscous, instant rice. Calculate water needs: drink 2–4 L per day depending on temperature and effort, plus ~1 L per cooking session to rehydrate dehydrated meals; carry fuel volume to match planned cooking frequency and rehydration requirements.
Store scented items in certified bear-resistant containers or sealed odor-barrier bags when in wildlife country; keep dinner and snack portions together to minimize campsite handling. Pre-weigh daily bundles (morning, midday, evening, snacks) and reseal into labeled bags to control intake and simplify resupply planning.
Sample day (approx. 3,200 kcal estimate): Breakfast – 70 g oats + 30 g powdered milk + 30 g raisins + 30 g mixed nuts ≈700 kcal; Lunch – 2 energy bars (2×250 kcal) + 40 g jerky ≈600 kcal; Dinner – dehydrated meal 600–800 kcal (dehydrated weight 100–180 g); Snacks throughout – 80 g trail mix ≈450 kcal, 40 g peanut butter ≈240 kcal, 50–100 g dark chocolate ≈270–540 kcal. Adjust portions and item selection to hit target daily calories and maintain desired pack weight.
How to calculate daily calories and macronutrients by hike length and load weight
Calculate basal metabolic rate with Mifflin–St Jeor, add activity kcal using MET × bodyweight × hours, then allocate macronutrients using gram-per-kilogram targets (carbs 5–10 g/kg, protein 1.2–2.0 g/kg) and set fat to meet remaining calories or a chosen fat-percentage (20–35%).
BMR formulas: male = 10×kg + 6.25×cm − 5×age + 5; female = 10×kg + 6.25×cm − 5×age − 161. Example: 70 kg, 175 cm, 30 years, male → BMR ≈ 1,649 kcal/day.
Activity energy: kcal/hour = MET × bodyweight (kg). Use MET estimates tied to load and terrain: light day (flat, light load) ≈ 4 MET; moderate loaded trail (10–20% bodyweight) ≈ 6 MET; steep mountainous with heavy load ≈ 8–9 MET. Example: 6 MET × 70 kg = 420 kcal/hr; 8 hours → 3,360 kcal activity. Total daily = BMR + activity → 1,649 + 3,360 = 5,009 kcal.
Macronutrient conversion constants: protein 4 kcal/g, carbohydrate 4 kcal/g, fat 9 kcal/g. Choose one of two practical workflows: (A) set protein and carbohydrate by g/kg then let fat fill remainder, or (B) set protein by g/kg and fat as percentage of total, then compute carbs as remaining calories.
Workflow A (example): target protein 1.6 g/kg → 112 g (448 kcal); target carbs 6 g/kg → 420 g (1,680 kcal). Remaining calories = total − (protein kcal + carb kcal). For total 5,009 kcal → remaining 2,881 kcal → fat = 2,881/9 ≈ 320 g. High-fat result indicates carbs target may be raised if appetite tolerates more carbs, or total calories lowered if not needed.
Workflow B (example): same BMR/activity total 5,009 kcal; protein 1.6 g/kg → 112 g (448 kcal); choose fat = 25% of total → 1,252 kcal → fat ≈ 139 g. Remaining calories for carbs = 5,009 − 448 − 1,252 = 3,309 kcal → carbs ≈ 827 g (~11.8 g/kg). If that carb load is impractical, reduce fat% or activity estimate, or accept lower total calories during easier days.
Quick practical settings by difficulty (use bodyweight to scale): easy day – carbs 4–5 g/kg, protein 1.2–1.4 g/kg, fat 25–30% total; moderate loaded day – carbs 5–7 g/kg, protein 1.4–1.8 g/kg, fat 20–30%; very strenuous multi‑hour technical day – carbs 7–10 g/kg, protein 1.6–2.0 g/kg, fat 20–25%. Adjust daily based on appetite, weight change, and performance.
Checklist to finalize numbers: 1) compute BMR (Mifflin–St Jeor); 2) pick MET by load/terrain and multiply by hours on trail; 3) set protein g/kg; 4) choose either carbs g/kg or fat %; 5) convert grams↔calories and iterate until grams are practical. For organizing daytime supplies or choosing a smaller shoulder bag see best lunch backpack for work.
Light, high-calorie meal ideas by mealtime: breakfast, lunch, dinner, and trail snacks
Target 600–1,000 kcal for main meals (breakfast, dinner), 450–750 kcal for a midday meal, and 200–400 kcal per snack; aim for 3.5–5.0 kcal/g (100–140 kcal/oz) to maximize calories per carried gram.
Main meals (breakfast • lunch • dinner)
Breakfast – Instant oats + peanut butter + powdered milk: 80 g rolled oats (~311 kcal; P 11 g, F 6 g, C 53 g), 32 g peanut butter (~190 kcal; P 8 g, F 16 g, C 6 g), 30 g whole milk powder (~150 kcal; P 8 g, F 8 g, C 10 g). Total ≈ 651 kcal, weight ≈ 142 g → 4.6 kcal/g (130 kcal/oz). Prep: boil ~250 ml water, stir, rest 3–4 min.
Lunch – Instant couscous + tuna pouch + olive oil: 80 g dry couscous (~300 kcal; P 11 g, F 2 g, C 64 g), 85 g tuna in olive oil drained (~200 kcal; P 20 g, F 14 g), 15 g olive oil (~135 kcal; F 15 g). Total ≈ 635 kcal, weight ≈ 180 g → 3.5 kcal/g (99 kcal/oz). Prep: pour boiling water over couscous (5 min), mix tuna and oil.
Dinner – Instant rice + salami + powdered cheese + olive oil: 100 g instant rice (~360 kcal; P 6 g, F 1.5 g, C 80 g), 50 g cured salami (~220 kcal; P 10 g, F 19 g), 30 g powdered cheddar (~120 kcal; P 8 g, F 8 g, C 3 g), 15 g olive oil (~135 kcal). Total ≈ 835 kcal, weight ≈ 195 g → 4.3 kcal/g (122 kcal/oz). Prep: simmer rice 6–8 min, stir in cheese and sliced salami.
Snacks & calorie boosters
Nuts mix – 75 g (almonds+w pecans): ~435 kcal; P ~12 g, F ~38 g, C ~14 g; 5.8 kcal/g (165 kcal/oz). Use single-serve bags to control portions.
Nut butter sachets – 32 g single-serve: ~190 kcal; portable; add to crackers, tortillas or eat straight. Calorie density ~6.0 kcal/g (170 kcal/oz).
Chocolate + nut bar (commercial energy bar) – 60 g: ~260–320 kcal; P 6–10 g; choose bars ≥4 kcal/g for weight efficiency.
Hard cheese (vacuum sealed) – 50 g cheddar: ~200 kcal; P 12 g, F 16 g; stores several days without refrigeration in cool conditions.
Dried fruit + nut combo – 60 g: ~250–300 kcal; fast carbs + fats. Add a 15 g olive oil or ghee packet (+135 kcal) to raise density for cold-weather needs.
Single-serve olive oil packets – 14 g each: ~120 kcal; carry a few as compact fat boosters to increase meal kcal/g without bulk.
Honey or syrup sachets – 20 g: ~60 kcal; quick carb spike for short high-output sections; combine with nut butter for sustained energy.
Practical rules: pre-weigh portions into zip or vacuum bags in 100–150 kcal increments; choose one high-fat condiment (olive oil, ghee, peanut butter) per day to keep calorie-to-weight high; rehydrate grains/pastas with minimal water to reduce cooking time and retain calories per served weight.
Dehydrated, freeze-dried and ready-to-eat: choosing preservation methods for low weight and quick prep
Pick freeze-dried entrees when every ounce counts and you need hot meals in under 10 minutes; choose dehydrated staples for bulk calories if you’re willing to simmer 10–25 minutes; rely on ready-to-eat bars, jerky and vacuum-sealed pouches for instant calories and zero-heat breaks.
Comparison (typical ranges per serving): freeze-dried – 80–180 g dry, 400–700 kcal, rehydrate with 250–450 ml water, hot rehydration 3–10 min, shelf life 5–25 years, retail cost $6–12; dehydrated staples (rice, beans, pasta) – 50–200 g dry, 350–600 kcal/100 g, simmer 8–25 min or soak 1–6 hours, shelf life 1–5 years, cost $0.5–3 per serving; ready-to-eat (bars, jerky, tuna pouches) – 30–120 g, 150–500 kcal, zero prep, shelf life 6–36 months, cost $1–4 each.
Water budgeting and prep: plan 300–500 ml boiling water per freeze-dried entree (check package), 1–2 cups per 100 g of dehydrated rice/pasta for cooking, and 150–250 ml for cold-soak legumes/instant oats overnight. Use an insulated mug to cut rehydration time by 30–60% and a tight zip-top pouch to mash and mix without extra utensils.
Calorie-density tactics: add 1 tablespoon olive oil (~120 kcal) or 10 g powdered butter to any rehydrated meal for +100–150 kcal with minimal weight. Carry 2–3 single-serve nut-butter packets (180–220 kcal each) instead of bulky cheese; almonds and peanuts deliver ~580–600 kcal per 100 g – highest on-calorie-per-gram among shelf-stable options.
Portioning and storage: pre-weigh single servings into 50–100 µm vacuum seal or heavy-duty zip bags; reduce pack volume by removing excess air and storing in soft-sided stow bags. For multi-day treks, group meals by day and label with weight and target calories to avoid over- or under-carrying.
Preparation modes: stove-boil gives fastest rehydration and safe legumes; cold-soak works for instant oats, couscous, some dehydrated fruits and milk powders (allow 1–8 hours); pouch-insert method (pour water, seal, shake, insulate) minimizes utensils and heat loss. Keep a small kit: 100–150 g fuel canister, 1 ultralight pot, spork and a 200 ml insulated mug.
Durability and taste trade-offs: choose commercial freeze-dried for best texture and longer shelf life; home-dehydrated meals cut cost and allow customization but absorb more weight if not compressed; ready-to-eat items score highest on convenience but often lower on kcal-per-dollar. For DIY resources and unrelated technical how-tos see step by step guide connecting an air compressor to pvc pipe.
Portioning and repackaging: split bulk into single-meal bags to save space and reduce waste
Weigh every bulk item and portion by gram into single-meal pouches; label each pouch with weight (g), calories, water required (ml) and cook time (min).
Materials and pouch choices
Zip-top freezer bags (1‑quart/0.95L: ~9–12 g; 1‑gallon/3.8L: ~20–28 g) – use for single dry meals, squeeze out air and fold; good low-cost option.
Vacuum sealer + bags (3–5 mil vac bags: ~6–12 g per small pouch) – reduces volume 20–40% for dried meals and spices; suitable for multi-day preps.
Mylar + heat sealer (2 mil Mylar: ~12–18 g for 1L roll pouch) – best for long-term, moisture-sensitive mixes; add oxygen absorber for storage beyond months.
Reusable silicone pouches (0.5–1 L: 25–45 g each) – heavier per unit but eliminates single-use waste; ideal for grains, nuts, nut butter.
Step-by-step portioning protocol
1) Create a master list: write each recipe with target serving weight (g), target kcal and exact water volume (ml). Example label: “D3-Dinner | 140g | 650 kcal | 400 ml | 8 min”.
2) Calibrate scale to 0 g and tare container; measure portions to nearest 5 g. Typical single portions (dry weight examples): dehydrated grain/legume mix 120–160 g; instant oats 45–60 g; trail mix 60–90 g; powdered soups/sauces 20–40 g; coffee 7–10 g.
3) Transfer to pouch type chosen. For zip bags: place portion, flatten, press from center to edge to expel air, then fold top twice and clip. For vacuum bags: place item, run sealing cycle; for Mylar: seal with heat source at 2–3 cm intervals for airtight closure.
4) Label each pouch clearly using waterproof tape and permanent marker or printed stickers. Include: day, meal (B/L/D/S), grams, kcal, water ml, cook time, allergen note if any.
5) Consolidate meal pouches into one outer sack per day – reduce rummaging and speed up meal prep. If conserving weight, combine adjacent light meals (e.g., breakfast + snack) into one pouch marked with split amounts.
6) For oily or sticky items (peanut butter, cheese powder): pre-portion into thin silicone or small Mylar sachets to prevent leaks; include a 5–10 g extra tare to account for adhesion.
7) Minimize waste: reuse zip pouches when possible, collect and compress empty pouches into a single trash bag that occupies minimal volume; for group treks, centralize shared ingredients to one labeled container per meal.
| Pouch type | Typical unit weight (g) | Volume reduction vs bulk | Best use |
|---|---|---|---|
| Zip-top freezer (1‑quart) | 9–12 | 5–15% | Single dry meals, instant oats, trail mix |
| Vacuum-sealed small pouch | 6–12 | 20–40% | Dehydrated dinners, spices, powdered sauces |
| Mylar + heat seal | 12–18 | 15–35% | Long-term rations, high-moisture sensitivity |
| Silicone reusable | 25–45 | 0–10% (reusable) | Nut butter, wet ingredients, multi-use snack storage |
Do a dry run at home: time the portioning of a week’s supplies, note average seconds per pouch, then multiply to estimate prep time and material needs; include 10% extra pouches to allow for mistakes or menu changes.
Safety and odor control: storing provisions to prevent spoilage and wildlife encounters
Store perishables in airtight containers and suspend scented items inside a certified bear-resistant canister or hang at least 12 ft high and 6 ft away from the nearest trunk.
Temperature control and spoilage:
- Perishables: do not leave above 40°F longer than 2 hours; at temperatures above 90°F limit to 1 hour.
- Cold maintenance: use frozen water bottles or commercial freezer blocks; freeze meals overnight inside a group cooler when possible; replace thawed blocks daily.
- Dry rations: keep at ambient temperatures below 100°F and out of direct sun to reduce oil rancidity and vitamin loss.
Odor containment methods:
- Bear canisters: select a certified canister with capacity matching trip length and group size; place canister on stable ground away from sleeping shelter and tent entrances.
- Bear-hang technique: toss rope over a branch 15–20 ft high; haul bag so base sits roughly 12 ft above ground and about 6 ft horizontally from the trunk; use a stuff sack inside an odor-proof dry bag to limit scent transfer.
- Odor-barrier sacks: use charcoal-lined or OPSak-style bags; double-seal all scented supplies including toothpaste, sunscreen, spices and cooking oil.
- Vacuum sealing: removes air, reduces aroma and slows oxidation; recommended for oily snacks and meals that will be consumed within 48–72 hours.
Cooking, consumption and waste handling:
- Place the cook site at least 200 ft (≈60 m) away from the sleeping area and at least 100 ft (≈30 m) from water.
- Clean utensils immediately after use; rinse with minimal water, use biodegradable soap, then scatter greywater widely away from camp and water sources.
- Solid scraps: collect in a sealed odor-proof bag; carry out every scrap and wrapper. Never bury scraps; buried remains attract scavengers long term.
- Trash storage: keep refuse in a separate sealed container or canister until removal; loose refuse increases wildlife visits and campsite contamination.
Personal items and scented clothing:
- Store toiletries, lip balm and scented creams inside the same odor-barrier used for consumables; leaving these in a shelter invites investigation.
- Isolate sweaty garments in sealed bags until laundered; handle odorous clothing at the cook site, not inside the sleeping shelter.
Nighttime checklist:
- All edible items and scented supplies secured inside a canister, hang or facility locker.
- Cook site cleaned; utensils stowed; greywater dispersed away from camp.
- Trash sealed and stored with secured provisions.
- Perishable leftovers consumed or sealed and stored outside the sleeping shelter.
Local regulations and wildlife notes:
- Check land-manager rules regarding mandatory canisters and storage methods; many protected areas require specific measures and impose fines.
- In alpine and desert zones where bears are absent, rodents and corvids can still breach soft containers; use rigid lockers or canisters where available.
Stove, cold-soak or no-cook? Matching cooking method to menu, fuel needs and trip duration
Choose no-cook or cold-soak for outings ≤48 hours unless you require hot rehydration or freezing temperatures; choose a canister or liquid-fuel stove when nights ≥3 and menus include multiple dehydrated dinners or hot meals.
- No-cook / cold-soak
- Best when meals are ready-to-eat, instant oats soaked overnight, tortillas with nut butter, jerky, cheese and instant salads.
- Weight saved vs. stove system: typically 250–450 g (stove + pot + 100 g fuel); zero fuel to carry.
- Time: immediate; water use minimal (drinking only + occasional soaking 100–300 ml per meal).
- Limitations: no hot drinks, poor performance in very cold weather where liquids freeze.
- Canister stove (isobutane/propane)
- Recommended when you want fast boils, multiple cups of tea/coffee, or 1–2 freeze-dried dinners per day on trips 2–6 nights.
- Typical weights: integrated burner-pot systems 280–500 g; standalone burner + small pot 120–300 g.
- Fuel use (typical ranges): 25–40 g of canister fuel per 0.5 L boil. A 100 g canister commonly yields ~3–4 boils; a 230 g canister yields ~7–9 boils.
- Practical planning: estimate boils/day = hot drinks + dinner rehydrates. Multiply by expected days, then choose canister size (carry one spare canister if resupply impossible).
- Performance drops below ~−5 °C; consider winter-specific canisters or a liquid-fuel backup in sub-zero conditions.
- Alcohol stove (denatured ethanol/methanol)
- Good for ultralight setups and short-medium trips with simple boil needs and tolerance for slower heating.
- Weight: simple alcohol stove 15–40 g; small fuel bottle 40–150 g depending on volume.
- Fuel use: ~30–50 ml ethanol per 0.5 L boil (density ≈0.8 g/ml). A 250 ml bottle provides ~5–8 boils depending on conditions.
- Advantages: works in cold better than canisters, cheap and easy to store; disadvantages: slower boils, flaring while simmering, less efficient in wind.
- Liquid-fuel (white gas, kerosene) stoves
- Choose for long trips (>7 nights), cold-weather trips, or remote routes where fuel availability and reliability are priorities.
- Weight: pump stoves with bottle 300–700 g total depending on model and bottle size.
- Fuel use: roughly 15–30 ml white gas per 0.5 L boil; a 1 L bottle covers many days (calculate using estimated boils/day).
- Pros: consistent performance in cold/high altitude, refillable from bulk fuel; cons: heavier, requires maintenance and priming, potential smell.
- Solid fuel (hexamine/Esbit) & multi-fuel options
- Solid tablets: lightweight and compact; one tablet often sufficient for a small boil, but burn time and stability vary. Carry extra tabs (estimate 1–2 tabs per meal).
- Multi-fuel stoves: useful when planning to use petrol available locally; heavier but versatile for long treks in remote areas.
Fuel-calculation quick method:
- List daily hot items: morning drink(s) + dinner rehydration + occasional hot snack = boils/day.
- Estimate boil volume per event (0.5 L for single person dinner; 0.25–0.5 L for drinks).
- Apply stove fuel use range: canister 25–40 g per 0.5 L; alcohol 30–50 ml per 0.5 L; white gas 15–30 ml per 0.5 L.
- Multiply by days and add ~10–20% contingency. Convert ml to grams using fuel density if comparing weights.
- Example scenarios
- Weekend (2 nights), cold-soak menu with coffee sachets: no stove; bring small spoon and water filter – saves ~300–400 g.
- 3–5 nights, one hot meal + morning drinks: canister stove + 1 × 100 g canister often sufficient; bring a spare if uncertain about wind or extra hot drinks.
- 7+ nights or winter: liquid-fuel stove with 500–1000 ml bottle or two full canisters; expect to carry extra weight but gain reliability and efficiency.
Final selection checklist before departure:
- Count expected boils/day and compute fuel needs + 15% margin.
- Match stove weight vs. convenience target (savings from no-cook vs. desire for hot meals).
- Consider temperature and altitude: use liquid-fuel or carry canister warmers below ~−5 °C.
- Plan resupply options and availability of specific fuels along route; if none, carry enough to finish trip.
FAQ:
What high-calorie, lightweight foods should I pack for a multi-day hike?
Pick items with lots of calories per ounce and low water content: nuts and nut butters, trail mix with seeds and dried fruit, dense energy bars, chocolate, jerky or tuna pouches, and dehydrated meals. Tortillas take less space and last longer than bread; hard cheeses and cured sausages can keep for several days if kept shaded. Portion food into daily zip bags so you only carry each day’s supply, which saves weight as you progress.
How do I balance meals to get enough protein, carbs, and fats while keeping pack weight low?
A good target for active days is roughly 45–60% of calories from carbohydrates for steady fuel, 20–30% from fat for calorie density, and 15–25% from protein to support muscles. Practical meal examples: breakfast — quick oats with powdered milk, nuts and honey; lunch — a tortilla with peanut butter or a tuna pouch; dinner — a dehydrated meal boosted with olive oil or powdered cheese and a scoop of protein powder or powdered eggs; snacks — jerky, nut bars, and trail mix. Powdered protein and instant grains add minimal weight but raise protein and overall calories. Plan portions so you meet your daily calorie goal (often 2,500–4,500 kcal depending on pace and pack weight) and pick foods that require little fuel or cooking time.
How can I keep food fresh and safe on long backpacking trips in warm weather without refrigeration?
Choose stable foods: dehydrated or freeze-dried meals, cured meats, hard cheeses, jerky, nuts, and properly packaged canned or pouched foods. Freeze perishable items before the trip and eat them early in your trip; use insulated bags or car caches for short resupply legs if you must carry fresh items. Repackage manufacturers’ bulk items into resealable bags in daily portions to limit exposed food and trim weight. Use vacuum-seal or high-quality zip bags to reduce air and slow spoilage, and store strong-smelling items in odor-proof bags or a bear canister away from your sleeping area. Practice strict hand and utensil hygiene, cook foods to safe temperatures, and cool leftovers before sealing to lower bacterial growth. Pack out all food waste and food packaging to avoid attracting wildlife. When possible, plan resupply stops to buy fresh produce or dairy near the end of a section instead of carrying them for many days.
