Recently, generalized calorie counting for creating meal plans has rightly lost relevance among professionals. This is because a person’s caloric energy consumption depends on many factors - not just the quality and method of food preparation but also the individual metabolic features of each person.

That said, one fundamental principle of rational nutrition remains unchanged - balance the energy received from food with the energy expenditure of the body.

Where Does Energy Go During a Hike, and Why Is Compensation Important?

Every process in the body requires energy. If energy demands exceed the energy intake, a person will feel fatigue, weakness, and, with prolonged energy deficiency, may develop metabolic disorders and other health issues.

Initially, the body compensates by prioritizing vital functions like breathing and organ activity, which are supported by a process called basal metabolism. Other functions, such as motivation, focus, clarity of actions, optimism, planning, and the ability to enjoy life, also require energy. However, these are not considered critical for survival.

As a result, someone with chronic energy deficits who continues expending energy on physical activity may experience constant fatigue and depression.

In hikes that involve intense physical activity, maintaining an adequate energy balance becomes particularly crucial, as the usual daily routine changes and energy expenditure increases.

How to Calculate Energy Needs

The Mifflin-St Jeor formula developed by a group of American nutritionists helps calculate the daily caloric needs for individuals.

Simplified version (provides rough estimates, not suitable for physically active people):

  • For men: 10 х weight (kg) + 6.25 х height (cm) - 5 х age (years) + 5
  • For women: 10 х weight (kg) + 6.25 х height (cm) - 5 х age (years) - 16

Refined version (accounts for physical activity):

  • For men: (10 х weight (kg) + 6.25 х height (cm) - 5 х age (years) + 5) х A
  • For women: (10 х weight (kg) + 6.25 х height (cm) - 5 х age (years) - 161) х A

Activity Level (A):

  • Minimal activity: A = 1.2
  • Light activity: A = 1.375
  • Moderate activity: A = 1.55
  • High activity: A = 1.725
  • Extra activity: A = 1.9 (e.g., daily intense training, heavy physical labor).

For hikes, the refined formula is preferable.

Example: A 30-year-old woman, 160 cm tall, weighing 55 kg, with high physical activity: (10х55+6,25х160–5х30-161)х1,725.

This result includes both basal metabolic needs and additional energy for physical activity.

Energy Expenditure During a Hike and Replenishment

Special formulas exist to calculate energy expenditure in hiking conditions, accounting for factors such as weight, height, age, physical load, terrain, ascents, descents, and backpack weight.

However, determining caloric intake based solely on energy expenditure is a rough guide. Why?

Here’s the key: calories from proteins, fats, and carbohydrates are not equal in how they fuel the body.

Think of a fire: is it easier to keep burning with newspaper or logs? Relying solely on “quick carbs” is like using newspaper - it burns fast but doesn’t last. Complex carbs, fats, and proteins serve as solid fuel, providing sustained energy.

As such, while caloric intake is important, it requires an individualized approach, and standard solutions often fall short.

Recommendations for Hikers

If your hike isn’t a prolonged polar expedition or exceeds difficulty category III, you can build your meal plan based on general guidelines:

  • 55% of energy should come from carbohydrates.
  • 15% from proteins.
  • 30% from fats.

Example:

For a 2137 kcal/day diet:

  • Carbohydrates: 1175 kcal
  • Proteins: 321 kcal
  • Fats: 641 kcal

Keep in mind, these percentages are conditional and depend on the terrain, route structure, and other factors.

When planning meals, don’t focus solely on caloric content. Energy balance is essential, but the quality and type of nutrients are equally important.