How do I plan meals for a hiking trip?

Divide daily calories across meals: 25% breakfast, 40% lunch/snacks, 35% dinner. Pre-portion and repackage at home to reduce packaging weight. Choose calorie-dense foods (400-600 kcal/100g) to minimise pack weight. Test meals at home before your trip.

How many calories per day for backpacking?

Plan for 2,500-4,000 kcal per day depending on exertion. Easy day hikes: 2,500. Moderate hiking: 3,000. Strenuous mountain days with heavy pack: 3,500-4,000+. Most hikers cannot eat enough to fully replace calories burned, so a calorie deficit over multi-day trips is normal.

What are the best high-calorie lightweight foods?

Nuts and nut butters (600 kcal/100g), chocolate (550 kcal/100g), cheese (400 kcal/100g), olive oil (900 kcal/100g), dried fruit (300 kcal/100g), oats (370 kcal/100g), couscous (370 kcal/100g). Avoid fresh fruit and veg for weight-critical trips as they are mostly water.

CampCalcs

Meal Planning Calculator

Plan meals for your trip with calorie targets, weight budgets and per-meal breakdowns.

Trip Length

Number of People

Calories per Person/Day

Meals per Day

How We Calculate This

Total meals = Trip days x People x Meals/day

Food weight = Total calories / 450 kcal per 100g (average calorie density for backpacking food)

Frequently Asked Questions

Related Calculators

Calorie Calculator

Calculate daily calorie needs based on activity level, terrain and pack weight.

Water Requirement Calculator

Estimate water needs per day based on temperature, exertion and altitude.

Fuel Canister Calculator

Calculate how many fuel canisters you need based on meals, boil times and altitude.

Stove Burn Time Calculator

Estimate how long your stove fuel will last based on canister size and burn rate.

Food Weight Calculator

Calculate the total weight of food for your trip based on calories per gram.

Last updated: February 2026

All calculations are estimates. Always verify conditions and use proper safety equipment outdoors.