Food is usually the second heaviest thing in a pack after water, and it is where beginners most consistently overpack. Planning by weight and calories rather than by meals produces a food bag that is both lighter and more likely to be eaten.
- 1
Use pounds per day as the planning unit
Roughly 1.5 pounds per person per day for short easy trips, 2 pounds for typical backpacking, and up to 2.5 for long strenuous days or cold weather. Weigh your food bag before you leave and compare it against days multiplied by that figure — the discrepancy is usually large.
- 2
Cross-check against calories
Most backpackers need somewhere between 2,500 and 4,500 calories a day depending on effort, body size, and temperature. Cold weather increases the requirement noticeably because your body spends energy staying warm.
Calorie planningMatching intake to effort and conditionsRead Guide → - 3
Chase calorie density, not just calories
The relevant number is calories per ounce. Around 100-125 calories per ounce is efficient; below about 80 you are carrying water and packaging. Nuts, oils, nut butters, cheese, and chocolate sit at the high end; fresh fruit and canned anything sit at the bottom.
- 4
Plan by days, then assign meals
Count the days, multiply by your daily weight target, then fill that budget with meals rather than the reverse. Packing meal by meal is how people end up with nine dinners for a three-night trip.
- 5
Carry one spare day of food, not three
A single extra day's food is sensible insurance for a delay. Beyond that you are carrying weight you will almost certainly walk back out with. Make the spare day calorie-dense and shelf-stable so it survives repeated trips.
- 6
Account for appetite changing
Appetite is often suppressed on day one and increases sharply from day three onward on longer trips. Front-load palatable food and put the calorie-dense items later, when you will actually want them.
Choosing freeze-dried mealsServing sizes and real calorie contentRead Guide →
Planning by Trip Type
| Trip | Per person per day | Calories |
|---|---|---|
| Overnight, easy terrain | 1.5 lb | 2,500-3,000 |
| Typical 2-3 day trip | 1.75-2 lb | 3,000-3,500 |
| Long strenuous days | 2-2.5 lb | 3,500-4,500 |
| Winter camping | 2-2.5 lb | 3,500-4,500 |