Food planning is a balance between calories, weight, and enjoyment. Carry too little and you'll bonk on the trail. Carry too much and you're hauling unnecessary weight. Here's how to find the sweet spot.
Calorie Requirements
Your calorie needs on trail depend on body size, terrain, and pack weight.
| Activity Level | Calories/Day |
|---|---|
| Light hiking (flat, short days) | 2,500-3,000 |
| Moderate hiking (10-15 miles) | 3,000-3,500 |
| Strenuous hiking (15+ miles, elevation) | 3,500-4,500 |
| Thru-hiking | 4,000-6,000 |
Most hikers underestimate their needs. It's better to bring slightly more than run short.
The Calorie-to-Weight Ratio
Not all foods are equal. Calorie density is calories per ounce.
| Food | Calories/oz |
|---|---|
| Olive oil | 250 |
| Nuts | 160-180 |
| Chocolate | 150 |
| Peanut butter | 165 |
| Tortillas | 80 |
| Instant rice | 105 |
| Freeze-dried meals | 100-120 |
| Fresh fruit | 15-20 |
Target: 100-125 calories per ounce for your overall food bag.
Planning by Weight
For most hikers:
- 1.5-2 lbs of food per day covers 3,000-3,500 calories
- Shorter trips can go lower (1.25 lbs)
- Longer thru-hikes often need 2+ lbs
| Trip Length | Food Weight/Day | Total Food |
|---|---|---|
| Weekend (2 nights) | 1.75 lbs | 3.5 lbs |
| Week trip (6 nights) | 1.75 lbs | 10.5 lbs |
| Thru-hike resupply (5 days) | 2 lbs | 10 lbs |
Meal Structure
Breakfast Options
- Instant oatmeal + nuts + dried fruit
- Granola with powdered milk
- Pop-tarts or breakfast bars (no cook)
Lunch/Snacks (Graze All Day)
- Tortillas with nut butter/cheese
- Trail mix, nuts, dried fruit
- Bars (Clif, Snickers, etc.)
- Hard cheese, salami (first days)
Dinner
- Ramen + olive oil + protein
- Instant mashed potatoes
- Freeze-dried meals
- Couscous or instant rice with sauce
No-Cook vs. Hot Food
Going stoveless saves weight and time:
| Approach | Pros | Cons |
|---|---|---|
| No cook | Lighter, faster | Cold food, less variety |
| Stove | Hot meals, coffee | Fuel weight, setup time |
| Hybrid | Flexibility | Extra planning |
Many thru-hikers go no-cook in summer and bring stoves in cold weather.
Pro Tips
- Repackage everything to eliminate packaging weight
- Pre-mix meals at home (oatmeal + nuts + milk powder in one bag)
- Carry an emergency extra day of food
- Plan for town food cravings on longer trips