Last Updated on 08/2025 by Mom Goes Camping

How Much GORP to Bring Backpacking? Your Complete Planning Guide

After countless backpacking trips with my daughter over the past 10 years – from beginner-friendly day hikes to multi-day wilderness adventures – I’ve learned that getting your GORP portions right can make or break your trail experience. Too little, and you’ll be dreaming of gas station snacks by day two. Too much, and you’ll be hauling unnecessary weight up every switchback.

For newcomers to the backpacking world, GORP stands for “Good Old Raisins and Peanuts,” though modern trail mix has evolved far beyond this simple combination. What makes GORP exceptional for backpacking isn’t just convenience – it’s the incredible calorie-to-weight ratio that keeps you fueled without weighing down your pack.

Why There’s No One-Size-Fits-All Answer

I get asked “How much GORP should I bring?” more than any other food question, and here’s the honest truth: anyone giving you a simple answer probably hasn’t done enough backpacking to know better. Through years of trial and error (including some hangry moments on the trail), I’ve learned that your GORP needs depend on several critical factors:

Your body size and metabolism – A 6’2″ male hiker burns vastly different calories than my 5’4″ frame
Trail difficulty and duration – Scrambling up rocky terrain demands more fuel than gentle forest paths
Weather conditions – Cold weather hiking can increase caloric needs by 10-15%
Your meal plan – Are you relying on GORP for lunch or just snacking?
Personal appetite patterns – Some hikers graze all day; others prefer substantial meals

My 4-Step System for Calculating GORP Needs

After years of perfecting our trail nutrition, here’s the method I use to nail our GORP portions every time:

Step 1: Calculate Your Daily Calorie Requirements

Base calorie needs vary dramatically among hikers. From my experience:

Light hiking (2-3 mph, minimal elevation): 1,800-2,400 calories/day
Moderate hiking (3-4 mph, some elevation): 2,400-3,200 calories/day
Strenuous hiking (challenging terrain, high elevation): 3,200-4,500 calories/day

For reference, I typically need about 2,200 calories daily on moderate trails, while my hiking partner (a 180-lb man) requires closer to 3,000 calories for the same terrain.

Step 2: Account for Your Other Meals

Most backpackers follow a pattern of hot breakfast, trail lunch (often GORP-heavy), and hot dinner. Here’s how I typically break down calories:

Breakfast (oatmeal, coffee, etc.): 400-600 calories
Dinner (dehydrated meal + sides): 600-900 calories
GORP and snacks: The remainder of your daily needs

When hiking with my daughter, I often prepare a simple hot lunch too (like instant hummus with crackers), which reduces our GORP dependency.

Step 3: Calculate Your GORP Calorie Target

Simple math: Total daily calories minus breakfast and dinner calories equals your GORP/snack calories.

For example: If I need 2,200 calories total and get 1,000 calories from breakfast and dinner, I need 1,200 calories from GORP and snacks throughout the day.

Step 4: Convert Calories to Weight

Here’s where the rubber meets the trail. Standard GORP averages about 140 calories per ounce (this can vary significantly based on ingredients). Using this baseline:

1 ounce of GORP ≈ 140 calories
1 cup of GORP ≈ 4.5 ounces ≈ 630 calories

Quick Reference Guide:

Snacking only: 0.5-1 cup GORP per day
GORP as lunch substitute: 1.5-2.5 cups GORP per day
Heavy GORP reliance: 2.5+ cups GORP per day

This is What Backpacking Food for 7 Days Looks Like GORP — Here’s what we ate during the 7 days camping. See what each item is here.

My Field-Tested GORP Recipes

After experimenting with dozens of combinations, these five recipes have become our go-to mixes. Each serves different needs and taste preferences:

1. Classic Trail Warrior

Perfect for: First-time backpackers and traditionalists

Ingredients:

1 cup roasted peanuts
1 cup raisins
½ cup M&Ms or dark chocolate chips
½ cup sunflower seeds

Why it works: This combination hits all the right notes – protein from peanuts, quick energy from raisins, mood-boosting chocolate, and healthy fats from seeds. It’s also widely available and budget-friendly.

Calories per cup: ~620 calories | Weight per cup: ~4.3 oz

2. Tropical Energy Boost

Perfect for: Hot weather hiking and morale-boosting

Ingredients:

1 cup cashews
1 cup dried pineapple chunks
½ cup toasted coconut flakes
½ cup banana chips
½ cup white chocolate chips

Why it works: The natural fruit sugars provide sustained energy, while coconut adds electrolytes. This mix also stays appetizing in hot weather when heavier combinations might feel too rich.

Calories per cup: ~680 calories | Weight per cup: ~4.1 oz

3. Protein Powerhouse

Perfect for: Long-distance hikers and muscle recovery

Ingredients:

1 cup almonds
1 cup pumpkin seeds
½ cup dried cherries
½ cup dark chocolate chunks
½ cup roasted chickpeas

Why it works: With over 20g of protein per cup, this mix helps with muscle recovery during multi-day trips. The antioxidants in cherries and dark chocolate also support recovery.

Calories per cup: ~710 calories | Weight per cup: ~4.6 oz

4. Sweet & Salty Adventure

Perfect for: Craving satisfaction and sodium replacement

Ingredients:

1 cup mini pretzels
1 cup salted peanuts
½ cup dried cranberries
½ cup caramel or butterscotch chips
½ cup air-popped popcorn

Why it works: The salt content helps replace electrolytes lost through sweating, while the sweet elements satisfy cravings that can derail trail discipline.

Calories per cup: ~580 calories | Weight per cup: ~3.8 oz

5. Kid-Approved Trail Magic

Perfect for: Family hiking and picky eaters

Ingredients:

1 cup honey-roasted peanuts
1 cup mini marshmallows
½ cup Teddy Grahams or animal crackers
½ cup mini chocolate chips
½ cup freeze-dried strawberries

Why it works: This combination appeals to young hikers while still providing essential nutrients. The familiar flavors encourage consistent eating, which is crucial for maintaining energy in kids.

Calories per cup: ~650 calories | Weight per cup: ~4.2 oz

Pro Tips from Years of Trial and Error

Storage and Freshness:

Pre-portion GORP into daily servings using small zip-lock bags
Add silica gel packets for humid conditions
Store chocolate components separately in hot weather and combine on the trail

Customization Strategies:

Include 10-20% more than calculated – it’s better to have leftovers than run short
Vary textures to prevent “GORP fatigue” on longer trips
Consider dietary restrictions of all group members when planning

Budget-Friendly Sourcing:

Buy ingredients in bulk from warehouse stores
Choose seasonal dried fruits for better prices
Mix expensive ingredients (like nuts) with cheaper fillers (like cereal)

Common GORP Mistakes I’ve Learned to Avoid

Over the years, I’ve made plenty of trail mix mistakes. Here are the big ones to avoid:

The Chocolate Meltdown: Learned this one the hard way on a 90°F desert hike. Now I use yogurt-covered options or keep chocolate separate.
The Monotony Trap: Eating the same GORP mix for 5 days straight will kill your appetite. Variety is crucial.
The Salt Shortage: On my first multi-day trip, I didn’t include enough salty components and paid for it with fatigue and cramping.
The Overpacking Error: It’s tempting to bring too much, but every ounce counts when you’re climbing mountains.

Special Considerations for Different Trip Types

Day Hikes: 1-2 cups total, focus on taste and satisfaction over weight savings

Weekend Trips: Plan for appetite changes – you may eat less on day one but more on day two as your body adapts

Week+ Adventures: Include variety packs and consider resupply options. Your taste preferences will change over longer trips

Winter Hiking: Increase portions by 15-20% and choose ingredients that won’t freeze solid (avoid most dried fruits)

Final Thoughts: Finding Your GORP Sweet Spot

The perfect GORP formula for your backpacking adventures will be uniquely yours. Start with the calculations I’ve provided, then adjust based on how you feel on the trail. Keep notes about what worked and what didn’t – I still reference my trail journal from years ago when planning new trips.

Remember, GORP should enhance your hiking experience, not become a chore to choke down. If you find yourself avoiding your trail mix, it’s time to reassess the ingredients or portions.

Most importantly, don’t let GORP planning stress overwhelm the joy of getting outdoors. Whether you nail the perfect mix or end up eating plain peanuts from a gas station, the memories you create on the trail matter more than the snacks you bring along.

Have you tried any of these GORP recipes or developed your own winning combination? I’d love to hear about your trail mix successes (and disasters) in the comments below!

About the Author: Mom Goes Camping has been exploring wilderness areas with her family for over 10 years, logging hundreds of trail miles across diverse terrains and weather conditions. Her practical approach to backcountry nutrition comes from real-world experience managing food for both adult and child hikers on trips ranging from day hikes to week-long adventures.