Expedition nutrition

Food 3 h 20 slides

Weeks of food in your pack

Learning objectives

By the end of this module you'll be able to:

Estimate your calorie needs during activity (MET method) and set a tolerable deficit.
Cut pack weight through calorie density (target ≥ 600 kcal/100 g).
Tell freeze-drying from dehydrating to build the best bought/home-made combination.
Plan and pack an expedition day by day, emergency meal included.
Choose the right stove and use a heat-retention box to save fuel.
Forage, preserve food and handle your waste safely (4-60°C danger zone, the 60 m rule).

Slide 1 of 20

Effort nutrition

Calorie needs during intense physical activity

Nutrition for effort — what your body really burns

Activity	Burn/hour	Daily burn	Recommended intake
Hiking on flat ground (5-6 km/h)	350-450 kcal/h	2,800-4,200 kcal	3,200-4,500 kcal
Mountain hiking with elevation gain	500-700 kcal/h	4,000-6,000 kcal	4,500-6,500 kcal
Road cycling (20-25 km/h)	600-800 kcal/h	4,500-8,000 kcal	5,000-8,500 kcal
Loaded bikepacking (15-20 km/h)	500-700 kcal/h	3,500-6,000 kcal	4,000-6,500 kcal
Sea kayaking (6-8 km/h)	400-600 kcal/h	3,500-5,500 kcal	4,000-6,000 kcal
Motorbike touring (riding)	150-200 kcal/h	2,000-2,800 kcal	2,500-3,200 kcal

The progressive deficit rule: on a multi-day hike, a calorie deficit of 200-400 kcal/day is tolerable and simplifies logistics. Beyond that, performance drops sharply from day 3-4 (hypoglycaemia, muscle weakness). Never set out on a planned deficit > 20% of your needs.

Slide 2 of 20

Calorie density

Calorie density — cutting pack weight

The kcal-per-gram ratio is the only metric that matters on the trail

Food	kcal/100g	Weight for 500 kcal	Shelf life	Preparation
Olive oil / fatDensity champion	900 kcal	55 g	6-12 months	None (add directly)
Peanut butter	600 kcal	83 g	6-12 months	None
Walnuts, hazelnuts, almonds	580-650 kcal	77-86 g	6-12 months	None
Dark chocolate > 70%	540 kcal	93 g	12-18 months	None
Rolled oats	380 kcal	132 g	12-24 months	Hot water 3 min
White rice	365 kcal	137 g	25 years (dry)	Hot water 20 min
Freeze-dried meal (Expedition)	500 kcal/pouch	130 g/pouch	25 years	Hot water 10 min
Fresh bread	265 kcal	189 g	3-5 days	None

Food-pack target for light hiking: < 600 g/person/day of dry food = 3,000-3,500 kcal. That is 80-85% fats and protein, 15-20% complex carbohydrates. Oil + nuts + freeze-dried + chocolate = the base of an optimised pack.

Knowledge check

Which food offers the best calorie density to lighten your pack?

Slide 3 of 20

Lightweight preservation

Freeze-drying vs dehydrating — understanding the difference

Two preservation technologies, two different uses

Criterion	Freeze-drying	Dehydrating
Principle	Freezing + sublimation under vacuum (water goes solid → gas)	Drying with hot air at 55-70°C
Nutrient retention	95-99% of vitamins, protein, colour	60-80% (heat degrades vit. C, B1)
Final weight (vs fresh)	5-10% of the initial weight	10-25% of the initial weight
Rehydration	5-15 min in cold or hot water	15-45 min, hot water required
Texture after rehydration	Almost identical to fresh	Firmer, less tender
Shelf life (airtight packaging)	25-30 years	1-5 years depending on the food
DIY equipment cost	€2,000-15,000 (freeze dryer)	€80-250 (electric dehydrator)
Cost of buying products	€8-15/meal (Expedition, MX3 brands)	€3-8/meal (home-made)

The right choice: bought freeze-dried meals for main meals (light, fast, great taste), a home dehydrator for snacks, fruit, vegetables and dried meat. The optimal combo: 1 bought freeze-dried evening meal + home-dehydrated breakfasts/snacks.

Knowledge check

Why does freeze-drying preserve nutrients better than dehydrating?

The rest of the module is waiting for you

17 more slides, quizzes and a badge to earn.

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