How Many Calories Are Needed Per Day for Hiking

Nutrition during hiking trips is just as important as your shoes. And most hikers seriously underestimate how many calories they burn during such adventures in the wilderness and how difficult it is to replenish them in such conditions.

In this article, we’ll explore the average calorie expenditure during mountain hikes, the factors that influence your energy needs, and how to smartly plan your provisions using modern food solutions like freeze-dried meals.

How many calories are burned during mountain hiking?

The calories you need per day depend on your basal metabolic rate (BMR), which represents the energy your body expends at rest, and the calories you burn during physical activity.

Basal Metabolic Rate (BMR)

On average, the body burns:

• Men: about 1,700–2,000 kcal per day at rest
• Women: about 1,400–1,700 kcal per day at rest

This is the minimum your body needs just to function—for breathing, blood circulation, and body temperature. During brisk walking or any other type of more intense physical activity, the body burns significantly more than these values.

MET Values – The Science Behind Calorie Burn

Scientists measure the intensity of physical activities using the so-called MET (Metabolic Equivalent). The formula is as follows:

Calories burned = MET × body weight (kg) × hours

Here are the typical MET values for different types of hiking:

Activity	MET
Easy hike (flat terrain, light backpack)	5.3
Moderate hike (standard mountain terrain, medium-weight backpack)	6.5
Strenuous hike (steep terrain, heavy backpack)	7.0–8.0
Mountaineering / climbing	8.0+

Real-world example

Let’s take a 70-kilogram hiker on a 6-hour mountain hike with a moderate backpack (MET = 6.5). The calculation would then be as follows:

6.5 × 70 × 6 = 2,730 kcal from physical activity alone.

Adding the basal metabolic rate of ~1,800 kcal results in a total of ~4,500 kcal for the day. This is almost double the usual energy needs of someone with an office job.

Factors Affecting Energy Needs in the Mountains

Here’s what can significantly affect energy needs during a hike in the mountains:

Altitude

At altitudes above 2,500 meters, the body works harder. The reduced oxygen supply causes the body to expend more energy for the same effort. At high altitudes, metabolism increases by 10–25%. At 3,000+ meters, it is recommended to add at least 300–500 kcal to your daily requirements.

Climate considerations

When it’s cold, the body burns extra calories to maintain body temperature through thermogenesis. In cold conditions (below 5°C), you can burn an additional 100–500 kcal per day just to keep your body warm.

Backpack weight

Every extra kilogram in your backpack increases energy expenditure. A rough rule of thumb is: every 10 kg of extra weight increases expenditure by ~10%. A heavy, 18-kilogram backpack can add 400–600 kcal to your daily expenditure compared to a lightweight backpack.

Elevation Gain

Climbing uphill burns approximately 3 times more calories than walking on flat terrain. If your route includes 1,000 m of elevation gain, that’s a serious drain on your energy reserves. Even going downhill, though less strenuous, places an exponential strain on your muscles and increases calorie expenditure.

Body Composition and Fitness Level

More muscular people burn more calories at rest, but they also work more efficiently during physical exertion. Beginner hikers burn more calories than experienced hikers on the same route because their bodies are less efficient. If you’re just starting out, add 10–15% to your estimated needs.

Gender and age

Men generally burn more calories due to higher muscle mass. As you age, your metabolism slows down by ~1–2% per decade after age 30.

Macronutrients and hydration

In the mountains, it’s not enough to simply eat more; what you eat is important. Different macronutrients play different roles:

Carbohydrates – 50–60% of daily intake

Carbohydrates are the primary fuel for muscles during moderate to high-intensity activity—exactly what hiking entails. The body stores them as glycogen in the muscles and liver. When glycogen is depleted (after about 90–120 minutes of intense activity), you experience the so-called “hitting the wall”—a sharp drop in energy.

Strategy: Eat carbohydrates before and during the hike. Every 45–60 minutes, consume 200–300 kcal of fast-acting carbohydrates.

Fats – 25–35% of daily intake

At low to moderate intensity (which accounts for the majority of any hike), the body relies specifically on fats as its primary energy source. They are extremely calorie-dense: 9 kcal/g, which is more than double that of carbohydrates and proteins (4 kcal/g).

During low to moderate intensity walking (which makes up the majority of the hike), the body relies primarily on fats as its main energy source. They are also calorie-dense—9 kcal/g, compared to 4 kcal/g for carbohydrates and proteins.

Proteins – 15–20% of daily intake

Proteins are not a primary fuel source, but they are critical for muscle recovery after a long hike. During multi-day hikes, the body may break down muscle tissue if it does not receive enough protein. Aim to consume 1.6–2.2 g of protein per kg of body weight per day.

Hydration

Dehydration reduces physical endurance by up to 20–30%. In the mountains, fluid loss is accelerated due to physical exertion, drier air, and lower temperatures. An important rule here is 500 ml of water per hour of active hiking, more in hot weather or at high altitudes.

Why is traditional food unsuitable for mountain hikes?

• Weight – 4,000 kcal of fresh food weighs 2–3 kg, and that’s just for one day. On a 3-day hike, food already takes up 6–9 kg of your backpack.
• Quick spoilage – meat, cheese, and sandwiches must be eaten within hours. At a mountain hut without a refrigerator or in an open-air camp, this is a real problem.
• Difficult to prepare – In the mountains, you don’t have the conveniences of a modern kitchen. You only have a stove, a pot, and perhaps 1 liter of water for cooking, which makes it difficult to prepare a nutritious and tasty meal.

What is freeze-dried food, and why is it ideal for hiking?

Freeze-dried food is rapidly frozen at extremely low temperatures of around -40°C. It is then placed in a low-pressure chamber where a process of sublimation takes place: the water in the food transitions directly from ice to vapor without passing through a liquid phase.

The result is food from which 98–99% of the moisture has been removed, but the texture, taste, and nutrients remain almost intact. This is the key difference from conventional heat-drying, which destroys a significant portion of the vitamins and minerals. Freeze-drying, on the other hand, preserves up to 97% of the original product’s nutritional value.

Weight and Compactness

A full dinner, such as steak with potatoes and vegetables in freeze-dried form, weighs about 100–150 g. Upon rehydration, this same dinner turns into 500–600 g of ready-to-eat food, comparable in taste to a freshly prepared meal. On multi-day treks, this allows for the transport of more calories with less weight.

Caloric Density

Freeze-dried meals are formulated to provide the maximum number of calories with the minimum volume.

At ANTARTA Space Food, we aim to produce ready-to-eat, freeze-dried meals, snacks, and desserts that are no less than their fresh counterparts. The products we offer are developed in accordance with modern nutritional requirements for extended expeditions in harsh conditions in terms of composition and energy value. Each of our recipes is the result of in-depth research and experimentation aimed at achieving the perfect balance between nutritional value and irresistible taste.

Easy preparation

Preparing freeze-dried meals is just as simple as it sounds. All you need is hot water: pour it over the contents of the packet, seal it, and wait 8–12 minutes. No sink, no pots, almost no waste. You can eat straight from the packet, which is a huge advantage after a long day.

Long shelf life

When stored properly, freeze-dried food lasts from 3 to 20 years. This means you can buy in advance, store it at home, and take it when needed, without worrying about whether anything has gone bad.

Resistance to temperature changes

It doesn’t spoil in the cold or the heat. Whether it’s -5°C on Musala or 35°C in the valley, the food packet remains stable.

Conclusion

Proper nutrition in the mountains is not a luxury or a matter of comfort. It is a prerequisite for safety, endurance, and true enjoyment of the route. The hiker who has fueled their body properly walks more easily, thinks more clearly, and enjoys every view along the way.

It is precisely freeze-dried food that allows modern hikers to carry a light backpack, eat delicious and nutritious meals, and thus conquer any peak with a smile.

12 ready-to-eat freeze-dried meals + FREE thermos bottle

BOX 12 Emergency Food Supply Box with 12 Packages is a compact, reliable food solution for short-term emergencies, outdoor adventures, and emergency preparedness. It contains 12 freeze-dried meals, prepared from carefully selected ingredients using modern freeze-drying technology that preserves flavor and nutrients and ensures a long shelf life of 3+ years. It can be stored in a dry place, away from direct sunlight.

Each meal is lightweight, easy to store, and ready in minutes: just add hot water and enjoy a nutritious meal anywhere.

Perfect for:

• Emergency food supplies
• Hiking and camping
• Travel and expeditions
• Home emergency supplies

Inside the box, you’ll find a balanced mix of soups, main dishes, and desserts, including chicken soup, fish soup, turkey fillet omelet, pasta Bolognese, slow-cooked beef with peas, chicken curry with rice, and delicious desserts like crème caramel.

Key features:

• 12 freeze-dried meals
• Ready in minutes, just add hot water
• Long shelf life
• Lightweight and easy to store
• Balanced variety of meals