Multi-Day Meal Planner
Sums daily calorie target over a trip length, with macro defaults and grams-of-food output.
Trip inputs
Result
A natural placement between the calculator and the explanation.
What this solves — and what it doesn't
Multi-day meal planning balances calories against weight. Most backpackers either over-pack food (too heavy) or under-pack (bonk on day 3). This tool computes your daily calorie need from body weight and effort, applies a goal factor (100% / 85% / 70%), and converts to grams of food using your basket’s calorie density. Macros are split 50% carbs / 25% fat / 25% protein by default.
How to read the result
Read the kg/day number — that’s how much food to pack. Multiply by trip length for total. Macros are a sanity check; protein matters most for recovery.
A 4-day trip at 3,500 kcal/day needs ~14 kg of food at 100 kcal/g — adjust basket density to lighten this.
Limitations
- RMR formula is approximate; real RMR varies ±15%.
- Doesn’t model glycogen depletion fatigue.
- Macros are defaults; specific plans (high-fat keto) need manual override.
Frequently asked questions
Can I really under-eat by 30%?
For a few days, yes — your body fat stores fill the gap. Beyond a week, expect muscle loss.
Should protein be higher?
For strength athletes, yes (1.6 to 2.2 g/kg). For endurance, 1.2 to 1.6 g/kg suffices.
What if I lose appetite at altitude?
Common. Eat what you can; salty, palatable foods matter more than "perfect" macros at altitude.