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  1. #1
    Ounces are the little-death
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    Default Caloric Density spreadsheet.

    I'm in the process of building one. Getting as many calories as possible in the lightest food possible is important and I'm on a quest to find out what the best choices are.
    This will be for common store-bought foods, the foods found at almost all resupplies (gas stations, grocery stores, etc.).

    Only have Little Debbies done so far but will be adding others as I gather the information. I thought some other people might use the information, so I'm sharing it.
    Knorr, candy bars, peanut butters, nuts, Hostess and Pop Tarts are future plans. Feel free to suggest something you'd like to see, if you're into this at all.


    Best Little Debbies
    Nutty Bars
    Peanut Butter Crunch
    Chocolate Iced Honey Buns

    Link to spreadsheet

  2. #2
    Ounces are the little-death
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    Default

    And protein/energy bars.

  3. #3
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    The macronutrients of all foods weigh the same. Once you decide how much protien, fat, carbs, and fibre you need, it's really just a matter of finding foods with less moisture, and minimizing package weight.

    Spreadsheet is a good idea, but not to minimize weight, but to balance your nutrients.
    Focus on Protien, Fats, Carbs, Fibre, Vitamin A, Vitamin C, Iron, Calcium, Sodium.
    If you get those right, with foods from different food groups, the rest should fall in place.

    Minimize Moisture.

  4. #4
    Registered User swjohnsey's Avatar
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    I was workin' on the same thing over here https://whiteblaze.net/forum/show...hlight=calorie

  5. #5
    Garlic
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    You cannot beat pure fat or oil for calorie density. Pure sugar is one half the calorie density of pure fat. Lean more towards fatty foods. That's why nutty bars and peanut butter and nutty granola are high on the list.
    "Throw a loaf of bread and a pound of tea in an old sack and jump over the back fence." John Muir on expedition planning

  6. #6
    Working on Forestry Grad schol
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    I eat littlle to no junk food when I hike.

    I don't get much of my calories from fat--it's mostly complex carbs. In the cold/winter I add some fat

    I've done enough miles that I planned 7,000-8,000 calorie/day. So I carry 2-3 extra ounces a day to eat food that makes me feel good. big deal.

    trying to hike off junk food is, for most people, an awful idea. You'll do 15-20 miles/day, feel like ****, and think that's all you can do when you can probably double that by eating right. You're asking a lot of your body on the trail; take care of it

  7. #7
    Registered User swjohnsey's Avatar
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    Three ounces of pure carbs will net you about 340 calories, 8,000 calories of pure carbs will weigh in at about 4.4 lbs while 8,000 calories of pure fat will weigh about 2 lbs. Your body needs fat.

  8. #8
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    Estimating your food requirements...

    1. Total Calories = weight in pounds x ( miles per day + 10 )

    2. Macronutrients:
    Protien = Total Calories x 10% /4 = Protien Grams
    Carbs = Total Calories x 30% /4 = Carbs Grams
    Fats = Total Calories x 60% /9 = Fats Grams

    3. Reduce Fats by up to 50g for every 10 pounds of excess body fat (>15%).

    Example, 200 pounds (35 pounds overweight), hiking 15 miles per day.
    1. 200 x (15+10) = 5000 Calories
    2.
    Protien = 5000 x 10% /4 = 125g
    Carbs = 5000 x 30% /4 = 375g
    Fats = 5000 x 60%/9 = 333g -175g = 158g
    Total = 658g = 1.45 pounds + 10% allowance for moisture and fibre = 1.6 pounds.

  9. #9
    Registered User Juice's Avatar
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    At 200 calories per mile listed, what is factored for weight carried? What would the difference be for someone carrying 15lbs as opposed to 35lbs?

    Quote Originally Posted by JAK View Post
    Estimating your food requirements...

    1. Total Calories = weight in pounds x ( miles per day + 10 )

    2. Macronutrients:
    Protien = Total Calories x 10% /4 = Protien Grams
    Carbs = Total Calories x 30% /4 = Carbs Grams
    Fats = Total Calories x 60% /9 = Fats Grams

    3. Reduce Fats by up to 50g for every 10 pounds of excess body fat (>15%).

    Example, 200 pounds (35 pounds overweight), hiking 15 miles per day.
    1. 200 x (15+10) = 5000 Calories
    2.
    Protien = 5000 x 10% /4 = 125g
    Carbs = 5000 x 30% /4 = 375g
    Fats = 5000 x 60%/9 = 333g -175g = 158g
    Total = 658g = 1.45 pounds + 10% allowance for moisture and fibre = 1.6 pounds.
    Buy the ticket, you take the ride. - Hunter S. Thompson

  10. #10
    Ounces are the little-death
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    Quote Originally Posted by JAK View Post
    The macronutrients of all foods weigh the same. Once you decide how much protien, fat, carbs, and fibre you need, it's really just a matter of finding foods with less moisture, and minimizing package weight.

    Yes, that's the point of the spreadsheet.

  11. #11
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    Quote Originally Posted by Juice View Post
    At 200 calories per mile listed, what is factored for weight carried? What would the difference be for someone carrying 15lbs as opposed to 35lbs?
    That would be a good improvement to the forumla, to include carried weight as a factor in the hiking calories, but not the base calories.
    Thus:
    Total Calories = Total Weight x Miles Per Day + Body Weight x 10

    Another improvement would be to include the effect of cummulative elevation gain...
    Thus:
    Total Calories = Total Weight x ( Distance in Miles + Gain in 500' ) + Body Weight x 10

  12. #12
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    Quote Originally Posted by ScottS View Post
    Yes, that's the point of the spreadsheet.
    So then the spreadsheet should show moisture and package weight, if that is all you are minimizing.

    I think what you really need is a spreadsheet that shows protien grams, fat grams, carb grams, fibre grams, moisture grams
    and perhaps also the key indicators; Vitamin A, Vitamin C, Iron, Calcium, and Sodium, in %RDA.

    That would allow you to better balance your diet for nutrition, rather than for simply minimizing water, cardboard, and plastic.

  13. #13
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    You might also include typical cost.

  14. #14

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    I got a headache!
    Don't Die Before You've Had A Chance To Live!

  15. #15
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    ... maybe just avoid food with too much moisture in it. Shouldn't need a spreadsheet for that. lol

    Also shouldn't need a medical degree to know Little Debbies aren't good for you. ;-)

  16. #16
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    assuming you aren't talking about packing watermelons and canned soups how much of a difference is the moisture content of dried/prepared foods really going to make when adjusted for factors such as flavor and nutrition? if you shake it does it slosh?

  17. #17
    Registered User Drybones's Avatar
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    Some food used on a trip.
    Item Calories Ounces Pounds Cal/Oz
    Olive Oil 117.5 0.50 0.03 235.00
    Mixed nuts 260 1.50 0.09 173.33
    Peanutbutter 500 3.00 0.19 166.67
    Cashews 240 1.50 0.09 160.00
    Jalopeno cheddar nabs 200 1.40 0.09 142.86
    Slim Jims 320 2.24 0.14 142.86
    Apple cider 80 0.75 0.05 106.67
    Chocolate fruit/nuts 210 1.50 0.09 140.00
    Honey 120 1.00 0.06 120.00
    Jelly 120 1.00 0.06 120.00
    Macaroni & cheese 940 8.00 0.50 117.50
    Peanutbutter & jelly bar 200 1.75 0.11 114.29
    Cheese 330 3.00 0.19 110.00
    1 1/2 cups granola 630 6.00 0.38 105.00
    Cliff bar 240 2.40 0.15 100.00
    Lasagna 600 6.00 0.38 100.00
    Rice & chicken 800 8.00 0.50 100.00
    1/3 cup dry milk 80 0.81 0.05 98.77
    Chili Mac 580 6.00 0.38 96.67
    Tortilla (2) - Mission flour 300 3.50 0.22 85.71
    Hot chocolate 120 1.50 0.09 80.00
    Spaghetti 540 7.00 0.44 77.14
    Red beans & rice 600 8.00 0.50 75.00
    Tortilla stuffer 450 10.00 0.63 45.00

  18. #18
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    Useless, because you can't eat just fat, and it doesn't tell you if the non-fat is protien, carbs, fiber, or water.

  19. #19
    Registered User swjohnsey's Avatar
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    If you eat four or five thousand calories a day you will get all the carbs and protein you need.

  20. #20
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    So what is the list for then, to get you to drink canola oil ???

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