Food & Fuel Checklist
The Backpacker’s Ten: Food & Fuel Checklist
Caloric Needs & Meal Planning
☐ Calculate daily caloric intake based on trip intensity (2,500–4,000+ calories/day).
☐ Plan meals to balance carbs, fats, and proteins for sustained energy.
☐ Include 200–300 calorie snacks per hour of activity.
☐ Pack a mix of freeze-dried, dehydrated, fresh, and no-cook options.
☐ Bring one extra day’s worth of food for emergencies.
☐ Consider morale boosters (coffee, chocolate, flavored drinks).
High-Calorie, Low-Weight Foods
☐ Choose energy-dense foods: nuts, nut butters, olive oil, dried meats, cheese, dark chocolate.
☐ Avoid unnecessary packaging—repackage food into lightweight, resealable bags.
☐ Skip water-heavy foods unless near a reliable water source.
Cooking & Fuel Considerations
☐ Select a cooking method based on trip needs: stove, campfire, cold soaking, or no-cook.
☐ Choose an appropriate stove: canister, liquid fuel, alcohol, twig/Esbit.
☐ Estimate fuel needs (e.g., 50–100g canister fuel per day for boiling).
☐ Pack efficient cookware: lightweight pot, lid, windscreen.
☐ Follow Leave No Trace principles—minimize fuel use and pack out waste.
Food Storage & Bear Safety
☐ Store food in bear-proof containers (BearVault, Ursack) or odor-proof bags (OPSak).
☐ Use a bear-hanging system (PCT method: 12 ft up, 6 ft from trunk, 4 ft from branch).
☐ Keep all food 100+ feet away from sleeping area in bear country.
☐ Keep fuel stored separately from food to prevent contamination.
☐ Properly dispose of food scraps and packaging to reduce wildlife attraction.
Environmental & Weather Considerations
☐ Adjust food choices for cold weather (higher fats) and altitude changes.
☐ Use insulated fuel canister sleeves in freezing temps.
☐ Plan resupply strategy for long trips (cache food, map out town stops).
✔ Final Check: Does your Food & Fuel plan match your route, expected conditions, and trip duration?
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