Hikers Trail Mix {gluten-free}

Last Updated on February 22, 2023 by Kayla

This sweet and salty combo comes together to make the the best hikers trail mix! A perfect blend of macronutrients, this gluten-free trail mix can be assembled in less than two minutes.

3 things to consider when making homemade trail mix

1 – Temperature

Ingredients that melt easily should be avoided if you want a mess-free hiking snack. Dried fruits such as raisins and cranberries can also become sticky depending on the hiking climate and how food is stored.

This trail mix recipe is made without chocolate in order to withstand high temperatures. If water sources are far and few between, the last thing you want to carry on your hike are sticky fingers!

2 – Durability

Whether you are planning on a casual day hike or a longer multi-day hike, pack space is precious. Crammed among other gear, food can be scrunched and squashed, so it is important to identify sturdy meals and snacks that can hold their own.

This hikers trail mix consists of mixed nuts, banana chips, and roasted chickpeas. A rugged mix that stands up to whatever your adventure brings!

3 – Calories per ounce

Lightweight, calorie-dense foods are ideal for hiking. Food can take up a great deal of space if you don’t plan accordingly. Alan Dixon, a seasoned ultralight backpacker, recommends aiming for 120-125 calories per ounce of food.

Aaron Mayhew, registered dietitian and founder of Backcountry Foodie, touts her recipes average more than 135 calories per ounce. Regardless, the more calories and nutrition you can pack per ounce, the better.

Of the three macronutrients {protein, fat, and carbohydrates}, fat packs the most calories by weight. At 9 calories per gram, fat provides more than twice the amount calories by weight compared to protein and carbohydrates {4 calories per gram}.

Based on the chart below, pack weight from food can vary drastically, 3/4 lb to over 3+ lbs per day depending on estimated calorie needs. For this reason, many popular hiking snacks include high-fat foods such as nuts, nut butters, and added calories from oils.

How many calories do you burn on a hike?

From a casual day hike to long, steep inclines, the intensity of the hike will impact overall calories burned. Depending on terrain and duration, the number of calories burned during a hike ranges drastically.

A 160-lb person who hikes for 2 hours burns 870 calories according to the American Council on Exercise physical activity calorie calculator. While the level of intensity isn’t clear, the takeaway is that properly fueling {eating} for a hike is important for performance.

Backpacker.com recommends consuming 16-30 calories per pound of bodyweight depending on hike intensity. For example, an easy day hike or hiking without a pack requires a lesser amount of calories {16-20 calories per lb of bodyweight}. Compare this to more strenuous hikes or hiking with a heavy pack which requires up to 25-30 calories per pound of bodyweight.

How long you hike is another factor to consider. The table below should be used as a reference for hikes greater than 2 hours in length, regardless of hike intensity.

Recommended daily calories for hiking & backpacking

The left column represents a person’s body weight and does not include pack weight. Extra calories are figured in for pack weight, so simply find the row that best matches your body weight {only} and pair with the appropriate column for hike intensity.

	Easy day hike, no pack {16-20 kcal per lb}	Moderately challenging, with pack {20-25 kcal per lb}	Strenuous, with heavy pack {25-30 kcal per lb}
120 lbs	1920-2400	2400-3000	3000-3600
140 lbs	2240-2800	2800-3500	3500-4200
160 lbs	2560-3200	3200-4000	4000-4800
180 lbs	2880-3600	3600-4500	4500-5400
200 lbs	3200-4000	4000-5000	5000-6000
220 lbs	3520-4400	4400-5500	5500-6600
240 lbs	3840-4800	4800-6000	6000-7200
260 lbs	4160-5200	5200-6500	6500-7800
280 lbs	4480-5600	5600-7000	7000-8400
300 lbs	4800-6000	6000-7500	7500-9000
320 lbs	5120-6400	6400-8000	8000-9600

As you can see, hiking can burn a LOT of calories, and it’s important to fuel properly especially if you plan to hike multiple days in a row. This table is simply a reference, so eat to comfort. Don’t force-feed, and be sure to pack accordingly {like this hikers trail mix!}.

Happy trails my friends!