Calorie Tracking for Hikers

How Many Calories Does Hiking Burn?

For a 150 lb person:

An 8-hour hiking day can burn 3,000-5,000+ calories.

Day Hike Nutrition

Before:

• Eat a substantial breakfast 1-2 hours before
• Carbs + protein + moderate fat
• Oatmeal + eggs + fruit is ideal

During (for hikes over 2 hours):

• 200-300 calories per hour of hiking
• Snack every 1-2 hours
• Easy-to-eat, portable foods

After:

• Recovery meal within 1-2 hours
• Protein for muscle repair
• Carbs to replenish glycogen

Best Trail Snacks

Backpacking: Calorie Density Matters

When you carry everything, calories per ounce is key:

• Goal: 100+ calories per ounce
• Best: Nuts, nut butters, olive oil, chocolate
• Good: Dried meals, tortillas, hard cheese
• Avoid: Fresh fruits/vegetables, canned goods (heavy)

Multi-Day Trip Calorie Needs

• Day 1-2: Body uses stored glycogen, need ~2,500-3,000 cal
• Day 3+: Need increases, aim for 3,000-4,000+ cal
• Thru-hiking: 4,000-6,000+ cal/day (hiker hunger is real)

Note: You cannot physically carry enough food to fully replace calories on long trips. Some deficit is expected.

Hydration on Trail

• Minimum 0.5 liters per hour of hiking
• More in heat or at altitude
• Add electrolytes for long days
• Start hydrated — drink before you hit the trail

Sample Day Hike Menu (8 hours, 3,500 cal)

• Breakfast: Oatmeal + eggs + toast (600 cal)
• Trailhead snack: Banana + granola bar (200 cal)
• Mid-morning: Trail mix (300 cal)
• Lunch: PB&J + cheese + apple (600 cal)
• Afternoon: Energy bar + nuts (400 cal)
• Summit snack: Chocolate + crackers (300 cal)
• Post-hike: Large meal (1,000 cal)