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Ever finished a hike limping, feet on fire, wishing you’d stopped just once to check your feet?
Ever finished a hike limping, feet on fire, wishing you’d stopped just once to check your feet? Or felt your legs turn to jelly halfway up a mountain? That’s bonking; when your body runs out of fuel and you crash, hard. But here’s the good news: with a simple, science-backed system (and a free calculator below), you’ll never have to bonk again.
How to Calculate Your Daily Calorie Needs for Hiking
Every hiker is different. But this simple formula gives you a solid starting point. You’ll factor in your body, the hike intensity, pack weight, and weather.
Oh, and the numbers might look like a lot but don’t worry, I’ve got a free tool for you at the end so you don’t have to look at all these numbers again!
Step 1: Calculate Your BMR (Basal Metabolic Rate)
Your BMR is the number of calories your body burns just keeping you alive. For this example we’re using formula called the Mifflin-St Jeor Equation which is the most accurate formula for most people.
Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Example:
35-year-old male, 82 kg, 178 cm tall:
BMR = (10 × 82) + (6.25 × 178) − (5 × 35) + 5
BMR = 820 + 1,112.5 − 175 + 5
BMR = 1,762.5 calories/day (rounds to 1,763)
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Step 2: Multiply by Hiking Intensity
The more effort your hike requires, the more energy you burn.
Intensity Level | Multiplier | Description |
|---|---|---|
Light | × 1.5 | Flat trails, short distances, easy pace |
Moderate | × 1.75 | Rolling hills, 4–6 hours, steady pace |
Strenuous | × 2.0 | Steep terrain, heavy pack, 6–10+ hours |
Example continued:
1,763 × 2.0 (strenuous hiking) = 3,526 calories/day
Step 3: Add Pack Weight Burn
Pack weight increases your energy expenditure, but the effect depends on the ratio of pack weight to your body weight.
Quick Method:
Add 10-15% more calories for every 10% of body weight you carry
Example continued:
Hiker weight: 82 kg
Pack weight: 11 kg
Pack-to-body ratio: 11 ÷ 82 = 13.4% of body weight
Additional calories: 3,526 × 0.13 = +458 calories
Running total: 3,526 + 458 = 3,984 calories/day
If you really want to get accurate then there is an alternative Pack Weight Method (More Precise):
If you want to be more accurate, use this approach:
Think of your pack as adding to your body weight for the entire calculation.
Calculate BMR normally: 1,763 calories
Add pack weight to body weight: 82 + 11 = 93 kg effective weight
The additional metabolic cost = (93 ÷ 82) × base calories
Difference = 3,526 × 1.134 = 3,998 calories
Pack impact = 3,998 − 3,526 = +472 calories
Both methods give similar results (458 vs 472 calories), so use whichever is easier for you.
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Step 4: Adjust for Trail Conditions
Cold weather, steep terrain, and high altitude all raise your needs. Your body works harder to stay warm and breathe.
Adjustments:
Cold conditions (below 0°C / 32°F): Add 5–10%
High elevation (above 2,500m / 8,200ft): Add 5–10%
Extreme conditions (both cold AND high): Add 10–15%
Final calculation:
(3,984) × 1.05 = 4,183 calories/day
So for a cold, strenuous 8-hour day with an 11 kg pack, you'd need around 4,200 calories to stay energised.
What Does 4,000+ Calories Even Look Like?
That might sound like a mountain of food—but it’s all about choosing high-calorie, lightweight options.
Calorie-Dense Trail Foods:
Nuts and nut butters: High fat, high energy (~6–7 kcal per gram)
Dried fruit and chocolate: Quick sugar and morale boost
Olive oil or ghee: Add to dinners to spike calories fast
Cheese and salami: Fat and protein for slower burn
Powdered carbs: Oats, couscous, mashed potato flakes
Bars and wraps: Easy meals that don’t require cooking
📌 Pro tip: Most hikers aim for 700–900 grams of food per day, averaging 4–6 calories (same as kcal) per gram.
Lunch break. Central Tasmania.
Real Trail Nutrition Tips (From Experience + Research)
Front-load your day: Eat a hearty breakfast. It sets the tone.
Snack often: Every 60–90 mins. Small, regular bites prevent bonks.
Balance carbs, fats, and protein: Each plays a role—carbs for quick energy, fats for long burns, protein for recovery.
Drink with salt: Electrolytes are key. Water alone isn’t enough.
Plan variety: Monotony kills appetite. Mix salty, sweet, crunchy, and creamy foods.
Quick Reference: Calorie Needs by Hiker Profile
Profile | BMR | Activity | Pack | Conditions | Total/Day |
|---|---|---|---|---|---|
60kg woman, moderate day hike | 1,320 | ×1.5 | +8% (5kg pack) | +0% | ~2,140 |
75kg man, moderate backpacking | 1,665 | ×1.75 | +12% (9kg pack) | +5% | ~3,250 |
82kg man, strenuous mountaineering | 1,763 | ×2.0 | +13% (11kg pack) | +5% | ~4,200 |
90kg man, extreme expedition | 1,887 | ×2.0 | +18% (16kg pack) | +10% | ~4,900 |
Don’t Worry, You Don’t Have to Do the Math
If that felt like a lot, don’t stress. I’ve created a free, automated Caloric Needs Calculator + Trail Meal Planner you can use.
Just plug in your weight, pack size, and hiking style, and it does the maths for you.
So that’s how to calculate your calorie needs for the track. Next week: I’ll break down food, meal ideas, and packing strategies to help you hit your calorie goals without extra weight.
Got a burning question about trail food? Hit reply and let me know, I might feature your question in the next email!
THAT’S ALL FOR THIS WEEK
Thanks for reading Mowser’s Musings. I hope this helps you hike further and happier.
Until next week, keep exploring.
Mowser
Discover more. Hike further.
P.S. Our first Multi-Day Hiking Blueprint cohort is wrapping up. Want in on the next one? Join the waiting list at this link - spots are limited!
Work With Me
Need help planning your next multi-day hike or a trip to Tasmania? Book a 1:1 session here.
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