There’s no single number that works for every trip. Distance, elevation, temperature, pack weight, terrain and your own body all affect how much energy you’ll use.
But one thing is easy to underestimate: just how quickly those extra demands add up.
A full day walking with elevation can burn roughly 300–400 extra calories per hour on top of your normal intake.
A six-hour day walk with some climbing can mean your body is asking for up to 2,400 extra calories.
Yet plenty of hikers pack a sandwich, a couple of muesli bars and call it done.
The result is familiar: strong start, fading by midday and running on empty by the time you reach the car park.
It’s easy to blame fitness. Sometimes, it’s simply fuel.
Add cold overnight temperatures to the equation and your energy needs can climb again.
Your body is using energy to maintain heat even when you’re not moving, which is something that is easy to overlook when packing.
The takeaway is simple: pack more than you think you’ll need.
Extra food also gives you some breathing room if the trip takes longer than expected, the weather changes or plans shift along the way.
For longer trips, 3,000–4,500 calories per day can be realistic depending on the terrain, conditions and how hard you’re working.
At this point, calorie density versus pack weight becomes one of the bigger considerations.
You want food that delivers enough energy without adding unnecessary kilograms to your pack.
That means looking beyond just breakfast, lunch and dinner. Snacks such as nuts, dried fruit, bars and other energy-dense options can help keep you topped up between meals.
On Track Meals are ready in under three minutes with just hot water, making them an easy way to add a proper meal without carrying bulky ingredients or spending a long time cooking.
Two OTM meals a day paired with nuts, dried fruit and a few snacks can cover a substantial part of what you need on a multi-day trek without unnecessarily loading up your pack.
The exact combination will depend on the trip and the person, but the principle stays the same: choose food that gives you useful energy for the weight you’re carrying.
This isn’t about carrying a spreadsheet into the bush.
It’s about feeling strong on day three, not just day one.
Think about how long you’ll be moving, how much climbing is involved, what the overnight temperature might look like and whether you have enough food in reserve if the trip takes longer than planned.
A little more thought before you leave can make a very noticeable difference once you’re out there.
Whether you’re heading out for a full-day hike, an overnight mission or several days on the track, make sure the food in your pack matches the work you’re asking your body to do.
