Kilimanjaro Nutrition Guide: Fueling Your Body for a Successful Summit

Oct 1

Written by Jennifer Dreke, BSc

Trekking Mount Kilimanjaro is a once in a lifetime experience. However it also puts a lot of stress on your body. The altitude, the long hiking days, and the cold all make it important to think about how you fuel yourself. This guide will walk you through how to pack and plan your nutrition to stay strong and energized on the way to the summit.

0. Quick Facts About Kilimanjaro

Mount Kilimanjaro is one of the highest mountains in the world that you can climb without technical gear. With its summit at 5,895 meters (19,341 feet), it is the tallest mountain in Africa and a popular goal for many hikers.

Depending on the route you take, it usually takes between 5 and 10 days to reach the summit. The total distance also varies by route:

Umbwe - 37 km (23 miles)
Machame - 49 km (30 miles)
Lemosho - 56 km (35 miles)
Marangu & Rongai - 64 km (40 miles)
Shira - 67 km (42 miles)
Northern Circuit - 90 km (56 miles)

Most hikers walk for 6 to 8 hours a day, gaining altitude gradually to reduce the risk of altitude sickness.

If you plan to climb Kilimanjaro, it’s important to understand how much energy your body will need and how to fuel it properly. That is why we created this guide.

1. Why Nutrition Matters on Kilimanjaro

As previously mentioned, climbing Kilimanjaro puts a lot of stress on your body. One of the biggest factors is the amount of energy you burn each day, especially when hiking for multiple hours while carrying a backpack.

How Much Energy Do You Burn?

Hiking with a loaded backpack can burn between 400 and 700+ calories (kcal) per hour, depending on terrain, altitude, pace, and pack weight. Research shows:

About 650 kcal/hour during steep ascents (Wardenaar et al., 2024)
About 610 kcal/hour on moderate trails (Wolf & Wohlfart, 2014)

This adds up to 4,000 to 6,000+ kcal per day for most Kilimanjaro trekkers. The exact numbers depend on your gender, body weight, muscle mass, hiking speed, and backpack weight.

Why the Backpack Weight Matters

When carrying a backpack your calorie needs increase even more. One study (Hill et al., 2008) showed that hikers carrying a backpack weighing about 25% of their body weight burned around 4,900 kcal per day. Even after subtracting resting calories, their total was still over 3,400 kcal/day much more than hiking without a heavy backpack.

This means that on Kilimanjaro, you can expect to burn around 1,500–2,000 extra kcal/day compared to hiking without a backpack. Unless you have porters that will carry your luggage. Check in with your provider to make sure if you need to bring some extra snacks when carrying your backpack on your own.

Altitude, Weather & Appetite Challenges

Another important factor is altitude. Many hikers lose their appetite once they go above 3,500 m and experience: less hunger, nausea or bloating, and slower digestion. (Cleveland Clinic, 2023) You may need to eat even when you are not hungry. Also consider packing foods that are more easily digested, such as a liquid source of calories (like your favorite sports drink).

Also keep in mind that your resting metabolic rate increases in cold temperatures. So even while you’re resting, your body is burning more calories just to stay warm.

2. Macronutrient Breakdown

Hiking for hours every day, especially with a backpack, takes a lot of energy. And when you’re doing that at high altitude, you need fuel that actually supports endurance and recovery.

Here’s a simple breakdown of what to look out for:

Carbohydrates

This is your main energy source. You will be burning through a lot of glycogen every day, especially with long climbs and lower oxygen levels. At high altitude, your body prefers carbohydrates because they’re easier to use when there is less oxygen. They give you more energy per breath, are easier to digest, and are better tolerated than fats or protein (Viscor, G., Corominas, J., & Carceller, A. (2023)). That’s why carbs should make up most of your fuel when hiking at elevation.

That’s why endurance athletes are recommended to eat 8–12 grams of carbs per kilogram of body weight per day (Thomas et al., 2016; Burke et al., 2011).

For example, if you weigh around 150 lbs (68 kg):

8 g/kg = 544 g carbs → 2,176 kcal
10 g/kg = 680 g carbs → 2,720 kcal
12 g/kg = 816 g carbs → 3,264 kcal

That ends up being about 55–70% of your total calorie intake which sounds like a lot, but your body really needs it at that level of activity. That is why we recommend not only including carbohydrates at your three meals but also focus on carb-heavy snacks (on an hourly basis) to get your needs in.

Protein

You also need enough protein to prevent muscle breakdown and help with recovery, especially since your body will be under stress.

Exercising populations are recommended to consume protein in amounts ranging from 1.4–2.0 g/kg/day (Antonio, J., et al., (2024))

For 68 kg (150lbs), that is around 95 g of protein per day, or about 10% of your total intake. Include protein at every meal and have a protein rich snack every two hours while hiking to fulfill your daily needs and aid in recovery.

Fat

Fat gives you long-lasting energy and helps with staying full. It should make up 20–35% of your daily calories. You’ll get most of it from foods like:

Nuts and seeds
Nut butters
Trail mix
Oils in dehydrated meals or snacks

The key here is calorie-dense, packable fats. They provide high energy while keeping the backpack weight low. While it may be tempting to lighten the load of your backpack by bringing only low weight and high fat snacks, fat does not provide the quick energy we need for endurance exercise. So please don’t skimp on your carb heavy snacks while getting your fats in.

3. Will there be access to water?

Yes, porters collect water from streams along the route and boil or purify it before giving it to you. You’ll have access to drinking water.

It’s recommended to bring:

2–3 water bottles or a hydration bladder
Electrolyte tablets or powder
Optional: a personal filter (like a LifeStraw) for backup

Note that more fluid is lost through breath at altitude, so you will need to drink more to stay hydrated. If using Diamox (acetazolamide), note that it acts as a mild diuretic, increasing fluid needs even further.

4. What’s Provided by Tour Operators?

Tour companies like Follow Alice and Easy Travel may provide:

2-3 daily meals (porridge, rice, stews, pasta, soup, toast)
Hot drinks (coffee, tea)
Basic snacks (biscuits, peanuts, popcorn)
Boiled water for drinking and mixing powders

Dietary preferences like vegan, vegetarian, or gluten-free can often be accommodated with notice. Always check in with your provider beforehand to understand what will be provided and if you will need to bring your own food as a supplement or backup if you have dietary restrictions.

5. What to Pack

Even if meals are provided, bring your own fuel to:

Meet higher energy demands
Prevent fatigue and hunger between meals
Have backups if your appetite drops or digestion slows

Smart Packable Snacks

Energy bars (Clif, ProBar, RX)
Protein Bars (Protein Puff, Huel, Quest)
Nut butter packets (single serve)
Trail mix (nuts, seeds, dried fruit, dark chocolate)
Jerky or beef sticks
Dried fruit, banana chips, or dates
Electrolyte packets or tablets
Instant oats + powdered milk
Protein or greens powder for smoothies or hot drinks

6. Sample Daily Nutrition Plan

On a typical trekking day, your meals might look something like this:

Breakfast:
Porridge (provided) + optional protein powder (bring on your own) + banana (if available)
Snack 1:
Trail mix + electrolyte drink (bring on your own)
Lunch:
Rice + stew or pasta (provided) + protein bar or jerky (bring on your own)
Snack 2:
Nut butter + crackers (bring on your own)
Dinner:
Soup + carb (e.g. pasta, rice) (provided) + miso or greens powder (optional)
Evening:
Tea + dark chocolate or dried fruit (bring on your own)

7. Dietitian-Approved Tips for Altitude Fueling

These tips can help you stay energized and avoid common problems on the mountain:

Test your snacks before the trip
Stick to bars, powders, and electrolytes your body already knows. Try them during a few training hikes to make sure they work well for you.
Don’t skip meals
You might not feel hungry at altitude, but your body still needs fuel. Try to eat something at every meal, even small portions help. Liquid calories like shakes or oats can be easier to get down.
Bring variety
It’s easier to eat enough when you have different flavors and textures. Pack a mix of salty, sweet, crunchy, and soft snacks (e.g. trail mix, bars, crackers, chocolate, dried fruit).
Plan for digestion issues
Altitude can slow down your digestion. Bring soothing options like crackers, chews, liquid meals, or salty broths. These are things that don’t take much effort to chew or digest.
Check your iron levels before you go
Especially if you menstruate or eat mostly plant-based. Iron supports oxygen transport and low levels can make you feel worse at altitude. Talk to your doctor if you’re unsure.
Ginger helps with nausea
Ginger chews or tea can ease altitude-related nausea. They’re light, easy to pack, and comforting when you don’t feel great.
Drink consistently
Don’t wait until you’re thirsty. Sip water throughout the day, especially if you’re taking Diamox, which makes you lose more fluids. Add electrolytes to 1–2 liters per day.

Hi, I am Jenny!
I am a graduate student in nutrition and dietetics from Germany with a focus in sports nutrition. I am committed to helping athletes and active individuals fuel their bodies in a way that enhances performance and well-being. My passion for outdoor activities and integrating mind-body connection through yoga helped shape my approach for a balanced and sustainable nutrition counseling. My goal is to open a private practice as an RDN and guide people through the complex world of proper fueling.

References

Antonio, J., et al., (2024). Common questions and misconceptions about protein supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 21. https://doi.org/10.1080/15502783.2024.2341903.

Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(suppl 1), S17–S27. https://doi.org/10.1080/02640414.2011.585473

Cleveland Clinic. (2023, August 21). Altitude sickness: What it is, symptoms, treatment & prevention. Cleveland Clinic. Retrieved August 31, 2025, from https://my.clevelandclinic.org/health/diseases/15111-altitude-sickness

Easy Travel. (n.d.). What is the food like on Mount Kilimanjaro? https://www.easytravel.co.tz/blog/what-is-the-food-like-on-mount-kilimanjaro/

Follow Alice. (n.d.). Meals on Mount Kilimanjaro. https://followalice.com/knowledge/meals-on-kilimanjaro

Hill, L., Swain, D., & Hill, E. (2008). Energy balance during backpacking. International Journal of Sports Medicine, 29(11), 883–887. https://doi.org/10.1055/s-2008-1038492

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006

Viscor, G., Corominas, J., & Carceller, A. (2023). Nutrition and Hydration for High-Altitude Alpinism: A Narrative Review. International Journal of Environmental Research and Public Health, 20. https://doi.org/10.3390/ijerph20043186.

Wardenaar, F., Hoogervorst, D., & Ainsworth, B. (2024). Energy expenditure and physiological markers during a city mountain hike in the heat: A case study. Nutrition and Health, 30, 429–433. https://doi.org/10.1177/02601060241248315

Wolf, I., & Wohlfart, T. (2014). Walking, hiking and running in parks: A multidisciplinary assessment of health and well-being benefits. Landscape and Urban Planning, 130, 89–103. https://doi.org/10.1016/j.landurbplan.2014.06.006

Alyssa Leib