Estimated Baseline Calorie Needs:
120 lbs ----- 1600 calories/day
140 lbs------1900 calories/day
160 lbs------2200 calories/day
180 lbs------2500 calories/day
200 lbs------2700 calories/day
220 lbs------3000 calories/day
Backpacking is a high intensity activity and can burn up to 400-600 calories/hour.
The average male hiker doing 20 or more miles each day will burn at least 5000 calories/day.
Calorie Distribution: 50%-60% Carbohydrate
30%-35% Fat
15% Protein
Be sure to pack light but calorically dense foods such as:
GORP (Trail mix) - mix nuts, seeds, dried fruits, chocolate, cereal- each cup can provide up to 700 calories
Snickers- a less expensive energy bar , each king size bar provides 510 calories
Peanut Butter- 2 tablespoons provide 190 calories
Tortillas/Wraps
Bagels
Foil packed Tuna
If you can cook ,you can take macaroni and cheese (forget the instructions and mix with 2 cups boiling water and the cheese packet) or Lipton sides (mix with 1.5 cups boiling water)
Snack often while on the trail: (25-50 grams of carbohydrate every 1-2 hour)
Examples that will provide 20-30 grams of carbohydrate
Dried apples - 7 pieces
Prunes- 5 pieces
Raisins- 2 tablespoons
Pretzels- 1 ounce
Graham crackers- 4 squares (1 whole cracker)
Plain Bagel- � bagel
Banana chips- 1 ounce
Plain M&Ms- � package
Granola bar
Crackers- 10 crackers
