how many calories should i eat while hiking?
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How much food should you take backpacking? It depends, but the short answer is about 2,500 to 4,500 calories of food per person per day.
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Daily Calories Herzog estimates that, if you're an average person, you need to eat between 1,000 and 1,400 calories per day to run your body doing absolutely nothing. If you move around a little bit, then you need to eat an additional 400 to 600 calories per day.
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The USDA reports that sedentary men burn — and therefore should consume -- 2,000 to 2,600 calories each day to maintain a healthy body weight. However, this general guideline varies slightly by age group: Men ages 19 to 30 burn 2,400 to 2,600 calories daily.
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Walking for 8 hours every day is pretty extreme. Walking moderately fast you would walk around 30 miles a day. That would easily burn 3000 calories for a person of moderate weight.
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You want a rule of thumb. The rule of thumb is 100 calories per mile. There is a little over 6 miles in 10km, so that equates to 600–650 calories. You can look this information up online with a calorie counter.
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This means a moderately active 125-pound woman needs 1,875 to 2,000 calories, a 145-pound moderately active individual needs about 2,175 to 2,320 calories and a 170-pound man with a moderate physical activity level requires about 2,550 to 2,720 calories each day to maintain a healthy body weight.
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Harvard Health Publishing reports that 185-pound individuals expend approximately 712 calories walking for two hours at a pace of 3.5 miles per hour, 800 calories walking at a pace of four miles per hour and 888 calories at a pace of 4.5 miles per hour.
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That lifestyle is burning an average of 1620 calories per day, so if you are consuming more than that then you will not lose weight but rather will likely gain weight. Consuming 1620 calories will maintain that weight.
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​To understand how to use this information to plan a diet that will lead to weight loss, consider that a sedentary woman at age 45 who weighs 160 pounds, but should be 125 pounds, is consuming approximately 1,900 calories to maintain that weight—400 more calories per day than she needs.
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Every day, to lose weight, you should eat between 200 and 400 calories for breakfast, 500-700 calories for lunch, and 500-700 calories for dinner. You should also incorporate a morning and evening snack for a total of about 400-500 more calories.
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If you weigh around 200 lbs, a 90 minute hike over small hills, with a 10 lb backpack will burn over 700 calories. Increase the incline of those hills and that calorie burn will be closer to 900 calories. To lose a pound of weight you need to burn 3,500 calories more than you eat.
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You may need more or fewer calories than what's recommended if you are unable to maintain a healthy weight. Men: A sedentary male over the age of 70 requires around 2,000 calories. Consume about 2,600 calories a day if you are active.
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QUANTITY. I work on carrying 1 kg of food for each hiking day. This usually equates to between 4500 and 5000 calories. How these calories are divided up will play a large part in dictating my energy levels and overall health whilst out on the trail.
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No matter how tricky (or easy) your trail, every hike has its perks. First, even a moderate one-hour hike can burn around 400 calories, all while sculpting your core and lower body. And as the elevation goes up, so do the benefits.
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According to Mayo Clinic, a 160-pound person spends 861 calories per hour running at a speed of 8 mph (about a 7:30 mile). So a single half-hour running session burns about 431 calories. That same individual burns about 511 calories per hour while hiking with a pack (again from Mayo).
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As your hiking speed increases, so does the average number of calories burned per hour during the hike. If you hike at 2 mph and weigh 160 lbs., you will burn about 183 calories per hour, but increasing the speed to 3.5 mph results in burning 277 calories per hour.
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The weight of your backpack makes a big difference. Every 1 lb of backpack weight increases calorie burn by around 5 calories per 2 hour hike. Your backpack weight should not exceed 20% of your body weight.