When planning backpacking food it is important to plan to bring food with enough calories. Some typical calories for common foods are:
| Soft Granola Bar | 100 |
| 1 Cup Trail Mix | 700 (varies by mix) |
| Backpacker's Pantry Beans & Rice (whole package) | 600 |
| Backpacker's Pantry Chili Mac (whole package) | 540 |
| Backpacker's Pantry Spaghetti (whole package) | 660 |
| Backpacker's Pantry Beef Stew (whole package) | 380 |
| 2 oatmeal packets | 302 |
| Prunes (each) | 23 |
| Date (each) | 20 |
| Brown sugar (1 Tablespoon) | 51 |
| Hot Cocoa (1 Cup) | 194 |
| Coffee (1 cup) | 1 |
| String cheese (stick) | 80 |
| Meat Stick (each) | 120-160 |
| Jerky (1 oz) | 80-90 |
| Instant rice (1 Cup cooked) | 170 |
| Instant Potatoes (1 Cup cooked with Nido) | 200 |
| Stuffing Mix (1 Cup prepared) | 214 |
| Salami (about 2 ounces, 50g) | 110 |
| Knorr Alfredo Broccoli (package, no butter) | 480 |
| Pasta Roni (package, no butter | 475 |
| Cheddar Cheese (1 oz) | 113 |
| Nido Milk (1 Cup prepared) | 160 |
Packaging of foods lists the calories. Be cautious when looking at mixes like Pasta Roni which you would normally add butter. Butter and oils add a lot of calories and are generally omitted for backpacking. Calculate your calorie needs using the calculator below.
Less active (rest day)
Body weight (lbs.) x 13.5 to 15 calories per pound = range of calories
used per day
Moderately active (60 minutes of easy day hiking, climbing, or skiing
with no pack)
Body weight (lbs.) x 16 to 20 calories per pound = range of calories
used per day
Very active (60 to 120 minutes of hiking, climbing, or skiing that
involves hills and carrying a pack)
Body weight (lbs.) x 21 to 24 calories per pound = range of
calories used per day
Extremely Active (long strenuous day of hiking, climbing, or skiing with
a heavy pack)
Body weight (lbs.) x 25 to 30 calories per pound = range of calories
used per day
—Source: Backcountry Nutrition (Stackpole Books, 2008)