Backpacking Food Weight Calculator
Work out how many kilos of trail food your trip needs — from the number of days, your daily calories and the kind of food you pack.
How much food do you need backpacking?
The rule of thumb: 0.7–0.9 kg (1.5–2 lb) of food per person per day covers about 3,000 kcal of typical trail food. The maths is simple — daily calories divided by the caloric density of what you pack. Denser food (more fat, less water) means less weight for the same energy, which is why experienced long-distance hikers aim for an average of 400+ kcal per 100 g.
Food weight per trip: quick reference
At a typical 400 kcal/100 g trail diet:
| Trip length | 3,000 kcal/day | 4,000 kcal/day |
|---|---|---|
| 2 days | 1.5 kg | 2.0 kg |
| 3 days | 2.3 kg | 3.0 kg |
| 5 days | 3.8 kg | 5.0 kg |
| 7 days | 5.3 kg | 7.0 kg |
| 10 days | 7.5 kg | 10.0 kg |
That last row is why thru-hikers resupply: ten days of food weighs more than two ultralight base weights. Not sure how many calories your days will burn? Estimate it first with the hiking calorie calculator.
Frequently asked questions
How much food should I carry per day backpacking?
Plan on roughly 0.7–0.9 kg (1.5–2 lb) per day for about 3,000 kcal of typical trail food (~400 kcal/100 g). Cold conditions and big climbing days push needs toward 4,000+ kcal and 1 kg or more per day.
What food has the most calories per gram?
Fats lead by far: nuts, nut butters, olive oil and chocolate deliver 500–900 kcal per 100 g. Freeze-dried meals sit around 400–450 kcal/100 g; fresh fruit and canned food fall below 100 kcal/100 g and are rarely worth their weight.
Does food count toward base weight?
No — food, water and fuel are consumables and are excluded from base weight. They are still on your back, though: on a week-long trip food alone can outweigh an entire ultralight base weight.
Want the full picture? Read the backpacking food weight guide, browse the best freeze-dried meals, or build a complete per-day food list with weights and calories in the free HikeLoad planner.