Your trip
Loaded, with food and water — the weight you actually lift off the ground.
20 km a day, about 4.4 hrs walking.
600 m a day.
Fine-tune optional — sharpens the resting-burn half
Set by the terrain above until you move it yourself.
Shivering and a colder body add roughly 12%.
You will burn about
3,900cal / day
11,700 calories across 3 days
5,850 from Pack to Plate 5,850 breakfast & snacks
Slide it to suit how you are planning your meals, remaining calories can come from snacks, bars, fruit and other meals.
What to pack
Slow Cooked Beef Ragu
1000 cal · 210 g per pouch
Thai Green Curry
1020 cal · 210 g per pouch
Japanese Katsu Curry
920 cal · 210 g per pouch
Pick your meals to see the split.
How we work this out
Two published equations. Your resting burn comes from Mifflin-St Jeor, the standard clinical formula for metabolic rate. Your walking burn comes from the Pandolf load-carriage equation developed for the US Army — one of the few models that accounts for what you are carrying rather than just how far you walked — with the Santee correction applied on the descent.
It is an estimate, not a prescription. Appetite lags behind expenditure for the first couple of days and then overshoots, terrain is never uniform, and everyone burns differently. Treat the number as a floor to plan around rather than a target to hit.