Calorie Rule of Thumb
You burn through fuel faster outdoors than most people expect, especially in cold weather when staying warm costs calories too. Budget roughly 2,500–3,500 calories a day for a moderate day hike, and closer to 4,000–5,000+ for a full day of backpacking with a loaded pack.
- Aim for a rough split of 50% carbs, 25% fat, 25% protein — carbs for quick energy, fat for the long slow burn, protein to keep you going and help you recover afterward.
- Favour calorie-dense food (100+ calories per ounce — nuts, dried fruit, jerky, chocolate) so your pack doesn’t get heavy.
- Graze rather than gorge: small amounts every 60–90 minutes keeps your energy steadier than saving it all for one big lunch.
- Pack 10–15% more than you think you’ll need, in case the day runs long or the weather turns.